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Training Log: shotgunmcos

In the last 7 days:

activity # timemileskm+m
  Running6 3:09:00 23.72(7:58) 38.17(4:57) 242
  Walk5 2:09:33 8.75(4.1/h) 14.09(6.5/h) 95
  Concept 2 Erg2 1:30:04 13.6(9.1/h) 21.89(14.6/h)
  Swimming1 1:07:14 1.93(34:54) 3.1(21:41)
  Kayak Erg1 30:00 2.73(5.5/h) 4.4(8.8/h)
  Yoga1 15:00
  Total15 8:40:51 50.74 81.65 337
  [1-5]15 8:40:22
averages - sleep:6.5
«
2:07
0:00
ThFrSaSuMoTuWe

Tuesday Feb 20 #

8 AM

Walk 25:40 [1] 3.02 km (7.1 kph) +22m

12 PM

Running 40:15 [3] 8.15 km (4:56 / km) +59m 4:46 / km
shoes: New Balance 1080 Blue

5 PM

Walk 31:21 [3] 3.0 km (5.7 kph) +15m

11 PM

Concept 2 Erg 30:04 intensity: (29 @0) + (2:08 @1) + (20:05 @2) + (7:22 @3) 7.43 km (14.8 kph)
ahr:145 max:156

Monday Feb 19 #

12 PM

Running 31:44 [4] 6.58 km (4:49 / km) +44m 4:40 / km
ahr:152 max:172 slept:6.0 shoes: New Balance 1080 Blue

5 PM

Walk (Commute) 36:55 [1] 3.98 km (6.5 kph) +34m

11 PM

Kayak Erg 30:00 [1] 4.4 km (8.8 kph)

39spm

Sunday Feb 18 #

7 PM

Running 24:48 [3] 5.0 km (4:58 / km) +45m 4:45 / km
shoes: New Balance 1080 Blue

10 PM

Concept 2 Erg 1:00:00 [2] 14.46 km (14.5 kph)
ahr:137 max:153

Saturday Feb 17 #

6 AM

Running 32:00 [3] 6.12 km (5:14 / km) +31m 5:06 / km
slept:7.0 shoes: New Balance 1080 Blue

Friday Feb 16 #

7 AM

Swimming 1:07:14 [3] 3.1 km (21:41 / km)

4x150m, 3x200m, 400m, 4x100m
400m in 6:47 but got caught in traffic. 100s were clean (left 10 sec gap to chase down) in on 1:30, 1:30, 1:28, 1:27
7 PM

Running 30:35 [3] 6.2 km (4:56 / km) +28m 4:49 / km
shoes: New Balance 1080 Blue

Thursday Feb 15 #

8 AM

Walk (To work) 18:16 [1] 2.06 km (6.8 kph) +18m

5 PM

Walk (From work) 17:21 [1] 2.03 km (7.0 kph) +7m

8 PM

Running 29:38 [3] 6.13 km (4:50 / km) +35m 4:42 / km

Right calf a little tight. Need to build cautiously as just back running

Yoga (Stretching) 15:00 [1]

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Training Targets

Jan 1 – Dec 31 (365d)
Getting back into it
Concept 2 Erg
+ Paddling
+ Kayak Erg
150:00:002000km
actual:15:59:5810%210.6km10%
projected:114:30:2176%1506.9km75%
Conditioning
+ Strength
+ Yoga
50:00:00
actual:3:55:007%
projected:28:01:5256%
Mountain Bike
+ Road Bike
50:00:001000km
Running 170:00:002000km
actual:10:15:496%124.3km6%
projected:73:27:1943%889.8km44%
Trek
+ Walk
30:00:00100km
actual:5:41:2818%38.1km38%
projected:40:43:50135%272.4km272%
Swimming 50:00:00150km
actual:10:52:2821%30.4km20%
projected:77:49:37155%217.9km145%

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