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Training Log: Urban

In the last 7 days:

activity # timemileskm+m
  Core S+C13 7:35:00
  Zwift7 4:50:05 75.65(3:50) 121.75(2:23) 1306
  Running4 2:49:38 18.11(9:22) 29.15(5:49) 551
  Jogging7 1:04:35 5.75(11:14) 9.26(6:59) 24
  Urban Orienteering1 43:48 4.93(8:53) 7.94(5:31) 48
  Total28 17:03:06 104.45 168.09 1928
averages - rhr:38 weight:56.5kg
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Saturday Jun 3 #

7 AM

Core S+C 35:00 [1]

Core Strength, Conditioning & Maintenance
8 AM

Jogging warm up/down (Warm Up ) 7:46 intensity: (59 @1) + (1:44 @2) + (5:03 @3) 1.08 km (7:11 / km)
ahr:110 max:123 shoes: Wave Inspire 18

Warm Up
9 AM

Running race (ParkRun) 23:38 intensity: (24 @1) + (11 @2) + (3:56 @3) + (6:47 @4) + (12:20 @5) 5.03 km (4:42 / km) +23m 4:36 / km
ahr:135 max:144 shoes: Wave Inspire 18

All out ParkRun effort.... that was Hard Work!!
Pleased I went, put down a decent marker!
10 AM

Jogging warm up/down (Warm Dowm) 7:58 intensity: (17 @1) + (4:54 @2) + (2:47 @3) 1.13 km (7:03 / km) +20m 6:29 / km
ahr:108 max:114 shoes: Wave Inspire 18

Warm Down
4 PM

Core S+C 35:00 [1]

Core Strength, Conditioning & Maintenance

Friday Jun 2 #

9 AM

Core S+C 35:00 [1]

Core Strength, Conditioning & Maintenance
10 AM

Zwift warm up/down 13:00 [1] 5.0 km (2:36 / km) +20m 2:33 / km
ahr:79 max:87

Pacer Group Ride: Wandering Flats in Makuri Islands with Bernie
11 AM

Zwift 1:00:30 intensity: (1:26 @1) + (39:11 @2) + (19:51 @3) + (2 @4) 27.93 km (2:10 / km) +442m 2:00 / km
ahr:107 max:127

Race: FRR World Order (E) on Downtown Titans in Watopia
Friday morning fun times on Downtown Titans!
12 PM

Zwift warm up/down 10:47 intensity: (10:22 @1) + (11 @2) + (14 @3) 3.97 km (2:43 / km) +61m 2:31 / km
ahr:86 max:118

Pacer Group Ride: Country to Coastal in Makuri Islands with Miguel
5 PM

Core S+C 35:00 [1]

Core Strength, Conditioning & Maintenance

Thursday Jun 1 #

10 AM

Core S+C 35:00 [1]

Core Strength, Conditioning & Maintenance

Jogging warm up/down (Warm Up ) 5:46 intensity: (42 @1) + (4:08 @2) + (56 @3) 0.8 km (7:11 / km) +2m 7:05 / km
ahr:101 max:112 shoes: Wave Mujin 8

Warm Up

Running long (Trail) 54:21 intensity: (3:13 @1) + (27:53 @2) + (23:15 @3) 8.28 km (6:34 / km) +205m 5:51 / km
ahr:107 max:119 shoes: Wave Mujin 8

Didn't fancy the hillier Brantingham side so opted for Diamond Cottage. Got to top of the pasture before the woodland climb and thought that was enough! Some drizzle and a good bit cooler today.

Jogging warm up/down (Warm Down) 6:32 intensity: (2:40 @1) + (1:29 @2) + (2:23 @3) 0.88 km (7:24 / km)
ahr:94 max:101 shoes: Wave Mujin 8

Warm Down
4 PM

Core S+C 35:00 [1]

Core Strength, Conditioning & Maintenance

Wednesday May 31 #

10 AM

Core S+C 35:00 [1]

Core Strength, Conditioning & Maintenance

Zwift 1:01:12 [1] 25.13 km (2:26 / km) +232m 2:20 / km
ahr:84 max:92

Pacer Group Ride: Country to Coastal in Makuri Islands with Miguel.... not even mostly! Annoying glitch in the matrix so went solo to solve it.... annoying!
1 PM

Core S+C 35:00 [1]

Core Strength, Conditioning & Maintenance
5 PM

Jogging warm up/down (Warm Up) 6:55 intensity: (32 @1) + (5:41 @2) + (42 @3) 1.09 km (6:22 / km)
ahr:106 max:112 shoes: Wave Rider 25 Black

Warm Up

Urban Orienteering (Sprint) 16:00 intensity: (23 @1) + (17 @2) + (8:00 @3) + (7:13 @4) + (7 @5) 2.86 km (5:36 / km) +17m 5:26 / km
ahr:125 max:139 shoes: Wave Rider 25 Black

Course A

Urban Orienteering (Sprint) 13:18 intensity: (20 @1) + (15 @2) + (1:47 @3) + (10:56 @4) 2.4 km (5:32 / km) +17m 5:21 / km
ahr:128 max:135 shoes: Wave Rider 25 Black

Course C

Urban Orienteering (Sprint ) 14:30 intensity: (27 @1) + (14 @2) + (2:04 @3) + (11:45 @4) 2.67 km (5:25 / km) +14m 5:17 / km
ahr:130 max:137 shoes: Wave Rider 25 Black

Course B

Jogging warm up/down (Warm Down) 6:59 intensity: (51 @1) + (5:16 @2) + (52 @3) 1.03 km (6:48 / km)
ahr:105 max:111 shoes: Wave Rider 25 Black

Warm Down

Tuesday May 30 #

8 AM

Core S+C 35:00 [1]

Core Strength, Conditioning & Maintenance
9 AM

Jogging warm up/down (Warm Up) 6:02 [1] 0.81 km (7:26 / km) +2m 7:21 / km
ahr:94 shoes: Wave Ibuki 3

Warm Up
10 AM

Running tempo (Trail) 43:09 intensity: (37 @1) + (4:01 @2) + (36:12 @3) + (2:19 @4) 7.22 km (5:59 / km) +180m 5:19 / km
ahr:118 max:129 shoes: Wave Ibuki 3

Tempo Tuesday. Set off a little more controlled. Starting to feel a little stronger (relative) uphill and more confident (relative) downhill.
11 AM

Jogging warm up/down (Warm Down) 6:56 [1] 0.88 km (7:52 / km)
ahr:95 max:102 shoes: Wave Ibuki 3

Warm Down

Monday May 29 #

8 AM

Note
rhr:38 weight:56.5kg

10 AM

Core S+C 35:00 [1]

Core Strength, Conditioning & Maintenance
11 AM

Zwift warm up/down (Warm Up) 11:05 [1] 4.42 km (2:31 / km) +10m 2:29 / km
ahr:79 max:85

Pacer Group Ride: Wandering Flats in Makuri Islands with Bernie

Zwift 1:00:11 intensity: (22:14 @1) + (30:31 @2) + (7:26 @3) 27.17 km (2:13 / km) +295m 2:06 / km
ahr:97 max:114

Pacer Group Ride: Makuri 40 in Makuri Islands with Coco
12 PM

Zwift warm up/down (Warm Down) 10:19 [1] 4.01 km (2:34 / km) +14m 2:32 / km
ahr:77 max:95

Pacer Group Ride: Wandering Flats in Makuri Islands with Bernie
6 PM

Core S+C 35:00 [1]

Core Strength, Conditioning & Maintenance

Sunday May 28 #

9 AM

Core S+C 35:00 [1]

Core Strength, Conditioning & Maintenance
10 AM

Zwift 1:03:01 [1] 24.13 km (2:37 / km) +232m 2:29 / km
ahr:81 max:95

Pacer Group Ride: Island Hopper in Makuri Islands with Miguel
Cheeky little hour on Zwift!
2 PM

Running (Trail) 48:30 intensity: (41 @1) + (31 @2) + (34:48 @3) + (12:30 @4) 8.63 km (5:37 / km) +143m 5:11 / km
ahr:123 max:131 shoes: Wave Ibuki 2 Grey

Wolds Way - Goodmanham to Newbald.
On support duty for Charl running W.W. Relay in CoH 1st team.
Worked pretty hard and pleased with that effort!
Photo
another Photo
and a .... Video! :)
3 PM

Jogging warm up/down (Warm Down ) 9:41 intensity: (20 @1) + (8:42 @2) + (39 @3) 1.56 km (6:13 / km)
ahr:107 max:112 shoes: Wave Ibuki 2 Grey

Warm Down
5 PM

Core S+C 35:00 [1]

Core Strength, Conditioning & Maintenance

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