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Training Log: bhall

In the last 7 days:

activity # timemileskm+m
  Running5 4:56:51 33.98(8:44) 54.69(5:26) 298
  Strength4 1:28:35
  Biking1 1:00:00
  Hiking1 46:30
  Other Cardio1 30:00
  Total8 8:41:56 33.98 54.69 298
  [1-5]8 8:14:49
averages - sleep:7.6 rhr:43
«
2:15
0:00
ThFrSaSuMoTuWe

Wednesday Sep 27 #

Note
slept:7.0

Got sucked into work (that will soon be shared on here) and stayed up way too late. Hard to balance the periods of motivation with making sure I get to sleep on time because most of the time the motivation comes later in the evening...
6 AM

Strength 21:45 [1]
ahr:93 max:123

2x
6 Box Jumps
10 Bridge Marches
8 es Rows (17.5/20)
10x Inchworm Push-ups
10 es Single-arm DB Bench Press (20)
8 es Step-ups (12s)
20 Mountain Climbers
12x Push-press (17.5s/20s)
5 Lateral Raises, 5 Front Raises (8s)
8 es Split Squats (12s/15s)
30x MB Russian Twists

Biking 1:00:00 intensity: (29 @1) + (35:32 @2) + (23:59 @3)
ahr:128 max:145

Strength 7:00 [1]
ahr:88 max:116

Abs with the team

Tuesday Sep 26 #

Note
rhr:42 slept:7.5

6 AM

Running warm up/down 13:20 intensity: (15 @0) + (18 @1) + (59 @2) + (11:48 @3) 2.43 km (5:29 / km) +11m 5:22 / km
ahr:137 max:150 shoes: Purple Arahis

Running 41:00 intensity: (19 @0) + (1:20 @1) + (13:35 @2) + (25:42 @3) + (4 @4) 7.59 km (5:24 / km)
ahr:134 max:160 shoes: Purple Arahis

5x 1k @ 3:55-4:00 w/recovery until 6:30, 4x 1 min hard, 1 min easy

w/ Greta for the first 5 reps, then Tessa joined us for the second part

math was wrong in the first two reps (I wanted to give us an extra 10 seconds apparently) but picked it up for the other three: 4:06, 4:06, 3:58, 3:59, 4:00

Running warm up/down 15:20 intensity: (2:59 @3) + (12:21 @4) 2.81 km (5:27 / km) +39m 5:06 / km
ahr:167 max:179 shoes: Purple Arahis

Strength 10:00 [1]

hurdles and bands

Monday Sep 25 #

Note
rhr:42 slept:8.0

6 AM

Strength 28:00 [1]
ahr:119 max:150

2x
20 MB Slams
10 Overhead Press (12/15]
8 es DB SL RDL (10)
30s Bear Crawl Hold
20 es MB Toss
30 Partner Plank Hand Tap
10 KB Squats (30)
10 es Lateral Lunges (20)
10 Hammer Curls (12s)
Farmers Carry (30s)
10 DB Dead Bugs (15)
8 es Step-ups (15/12)
12 Push-ups

Running 51:20 intensity: (12 @1) + (22 @2) + (17:44 @3) + (33:02 @4) 9.86 km (5:12 / km) +119m 4:54 / km
ahr:160 max:179 shoes: Black Arahis

New shoes and Lithia in the rain!!

w/ Tessa and Katie

Sunday Sep 24 #

Note
rhr:43 slept:8.0

9 AM

Running 1:06:36 intensity: (28 @0) + (10 @1) + (13 @2) + (5:09 @3) + (1:00:36 @4) 12.9 km (5:10 / km) +32m 5:06 / km
ahr:167 max:179 shoes: Purple Arahis

Belchertown trails with Olivia, Katie, and Tessa!

So nice to have actually gotten a long run

Saturday Sep 23 #

Event: OUSA 2023 Masters Nationals
 

Note
rhr:43 slept:8.5

6 AM

Running 41:50 intensity: (14 @0) + (17 @1) + (1:05 @2) + (37:19 @3) + (2:55 @4) 8.06 km (5:11 / km) +71m 4:58 / km
ahr:145 max:166 shoes: Purple Arahis

Finally got to do boathouse <3

Friday Sep 22 #

Note
rhr:44 slept:6.5

they really said let's host a party on the green until 11pm on a Thursday night...


It is mountain day though!!!
6 AM

Running warm up/down 13:10 intensity: (26 @0) + (13 @1) + (1:10 @2) + (11:21 @3) 2.38 km (5:32 / km) +27m 5:14 / km
ahr:138 max:155 shoes: Purple Arahis

Running 37:00 intensity: (2 @0) + (1:50 @1) + (7:24 @2) + (18:46 @3) + (8:58 @4) 5.93 km (6:14 / km)
ahr:142 max:175

10x 400m w/ rest until 3:30 (until 5 after each set of 4)

Running warm up/down 17:15 intensity: (15 @2) + (15:46 @3) + (1:14 @4) 2.72 km (6:21 / km)
ahr:152 max:170 shoes: Purple Arahis

w/ Lily and Orion

Strength 21:50 intensity: (4:04 @1) + (17:38 @2) + (8 @3)
ahr:116 max:131

10 AM

Hiking 22:40 intensity: (7:34 @0) + (2:58 @1) + (3:04 @2) + (9:04 @3)
ahr:115 max:153

Mountain Day hike up!

1.5km, 188m

Hiking 23:50 intensity: (17:05 @0) + (6:30 @1) + (15 @2)
ahr:92 max:113

Mountain Day hike down with Tessa

1.55km

Thursday Sep 21 #

Note
rhr:46 slept:7.75

7 AM

Other Cardio 30:00 intensity: (44 @0) + (12 @1) + (4:20 @2) + (22:57 @3) + (1:47 @4)
ahr:141 max:167

my hr was definitely not this high...

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