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Training Log: andfall

In the last 7 days:

activity # timemileskm+m
  Running5 3:13:21 24.46(7:54) 39.37(4:55) 276
  Cross Trainer2 44:00
  S&C2 20:30
  Total7 4:17:51 24.46 39.37 276
  [1-5]5 3:57:14
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Thursday Oct 17 #

7 AM

Running 15:44 intensity: (5 @0) + (3:08 @1) + (12:31 @2) 2.72 km (5:47 / km) +32m 5:28 / km
ahr:114 max:130 shoes: NB1080#5 (Black)

12 PM

S&C 20:00 [0]

W/u on cross trainer, then 20mins strength work inc: Single leg dead lifts, TRX stuff, single leg squats (using TRX with kettlebells) and a bit of core. 15 mins stretching after.
5 PM

Running (Treadmill) 20:05 intensity: (5:00 @2) + (7:09 @3) + (5:08 @4) + (2:48 @5) 4.8 km (4:11 / km)
ahr:145 max:171 shoes: NB1080#5 (Black)

5' WU @ 12-12.5kph, 10' prog up to 17.2kph, 2' @ 12, 1' @ 18', 2' @12.
Trying to test leg speed without over challenging HT. Have previously managed 5k at 18-19kph on a treadmill so aiming for similar over the next couple months.

Cross Trainer 22:02 intensity: (3 @1) + (1:18 @2) + (7:04 @3) + (7:33 @4) + (6:04 @5)
ahr:151 max:169

Intervals : 1,2,1,2,1,2,1,2 (1')

Running 7:02 intensity: (4:08 @2) + (2:54 @3) 1.11 km (6:20 / km)
ahr:131 max:139 shoes: NB1080#5 (Black)

Running 16:48 intensity: (7 @1) + (1:09 @2) + (6:57 @3) + (8:27 @4) + (8 @5) 2.99 km (5:38 / km) +8m 5:33 / km
ahr:147 max:161

Wednesday Oct 16 #

5 PM

Running 54:18 intensity: (8:01 @2) + (43:52 @3) + (2:25 @4) 12.09 km (4:30 / km) +118m 4:17 / km
ahr:140 max:156

Tuesday Oct 15 #

12 PM

S&C 30 [0]

5 PM

Running (Treadmill) 15:15 intensity: (2 @0) + (6 @1) + (4:23 @2) + (4:19 @3) + (6:19 @4) + (6 @5) 3.5 km (4:21 / km)
ahr:142 max:160 shoes: NB1080#5 (Black)

Warm up

Cross Trainer 21:58 intensity: (5 @1) + (2:19 @2) + (6:59 @3) + (7:30 @4) + (5:05 @5)
ahr:149 max:168

Intervals: 10*1' (1')

Running (Treadmill) 5:00 intensity: (2:00 @1) + (3:00 @2) 0.85 km (5:53 / km)
ahr:114 max:159 shoes: NB1080#5 (Black)

Warm down

Running 16:34 intensity: (6 @1) + (16:28 @2) 3.04 km (5:27 / km) +12m 5:20 / km
ahr:124 max:133

Monday Oct 14 #

5 PM

Note

Physio: Need to work on improving hip mobility as well as continuing with eccentric hamstring loading
6 PM

Running 42:35 intensity: (9 @1) + (6:59 @2) + (19:51 @3) + (14:15 @4) + (1:21 @5) 8.27 km (5:09 / km) +107m 4:50 / km
ahr:145 max:166 shoes: NB1080#5 (Black)

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