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Training Log: tedmac

In the last 7 days:

activity # timemileskm+m
  Running3 4:13:08 28.38(8:55) 45.67(5:33) 279
  Walking/Hiking1 30:06
  Total4 4:43:14 28.38 45.67 279
  [1-5]4 4:27:51
«
2:34
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Sunday Apr 23 #

7 AM

Running (Trail) 2:34:54 intensity: (1:04 @0) + (11:31 @1) + (11:18 @2) + (20:43 @3) + (43:20 @4) + (1:06:58 @5) 16.09 mi (9:38 / mi) +159m 9:20 / mi
ahr:155 max:188 shoes: Hoka ATR Challenger - Blue

Run 1: 2.5hr hilly trail run, at easy effort.

Friday Apr 21 #

6 AM

Running (Treadmill) 52:07 intensity: (19 @0) + (9 @1) + (4:24 @2) + (11:06 @3) + (25:25 @4) + (10:44 @5) 7.0 mi (7:27 / mi)
ahr:156 max:174 shoes: Huaka - April 2017

Run 2: 50:00 outdoors at easy pace on a flat/rolling course, but with 3 surges mixed in (1 x 6:00, 1 x 4:00, 1 x 2:00) during the middle portion. The 6:00 surge should be about marathon pace, then the 4 minute surge should be about 10K pace, and finish up with 5K race effort for the 2 minute surge, assuming your legs feel ok.

Note: Pouring, cold rain . . . so, I did on treadmill. Felt creaky but ok.

Thursday Apr 20 #

5 AM

Running (Road) 46:07 intensity: (18 @0) + (6 @1) + (1:03 @2) + (10:09 @3) + (23:42 @4) + (10:49 @5) 5.29 mi (8:43 / mi) +120m 8:09 / mi
ahr:156 max:168 shoes: Huaka - April 2017

Run 3: 45:00 rolling recovery run.

Wednesday Apr 19 #

6 AM

Walking/Hiking (Pool Running) 30:06 intensity: (13:42 @0) + (12:50 @1) + (31 @2) + (3:02 @3) + (1 @4)
ahr:108 max:152

Walk 4: 30:00 uphill TM walking.

Note: substituted a deep water pool jog

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