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Training Log: Harps

In the last 7 days:

activity # timemileskm+m
  Running3 3:31:40 27.29(7:45) 43.92(4:49) 501
  Cycling3 2:58:06 59.3(20.0/h) 95.44(32.2/h) 89
  Swimming2 1:29:14 2.49(35:54) 4.0(22:19)
  Weights/core1 15:00
  Total8 8:14:00 89.08 143.36 590
  [1-5]8 8:13:46
averages - rhr:49
«
2:20
0:00
WeThFrSaSuMoTu

Sunday Apr 23 #

12 PM

Running (Trail) 1:09:00 intensity: (3 @0) + (1:42 @1) + (18:31 @2) + (28:06 @3) + (19:47 @4) + (51 @5) 13.23 km (5:13 / km) +300m 4:41 / km
ahr:152 max:173 rhr:46 shoes: Altra Superior 3.0

With Wes intending to do the Sulphur loop to get ready for the race next month on a beautiful afternoon.

Unfortunately, as Wes elaborated more on his log, we were the first people on scene to run into a person waving at us pointing at her critically unconscious older lady friend while on 911. The next 45 mins were spent running around trying to get help or directing 911 response to our approximate location. Thankfully the first person Wes ran to get help within a minute was a doctor who promptly administered CPR and checked breathing. After she was taken aware it was difficult to really be motivated or focused to run the full loop, so we made our way back skipping farmers field out and back.

Saturday Apr 22 #

9 AM

Running (Road) 1:22:40 intensity: (16:12 @2) + (24:52 @3) + (39:07 @4) + (2:29 @5) 18.39 km (4:30 / km) +136m 4:20 / km
ahr:161 max:172 rhr:55 shoes: Newton Running Gravity V

Good (focused?) running session.
Up to Plains as the warm-up, keeping it around 4:40 pace
From Plains back 45mins at high tempo (Z4) ~ 4:20 pace
Kinda cooldown another 10mins.
7 PM

Cycling (Road) 58:16 intensity: (5:13 @1) + (46:56 @2) + (6:07 @3) 28.17 km (29.0 kph) +89m
ahr:137 max:149

Easy dusk ride to shake out the legs.

NP 207W.

Friday Apr 21 #

7 AM

Swimming 42:38 [2] 2.0 km (21:19 / km)

2 PM

Cycling (Kickr - Trainerroad) 59:50 intensity: (6 @0) + (8:35 @1) + (23:44 @2) + (13:16 @3) + (14:08 @4) + (1 @5) 34.83 km (34.9 kph)
ahr:141 max:169 rhr:48

Some good suffering here, the time for eating chipnuts and PS4 gaming are over!

NP 252W.

Thursday Apr 20 #

12 PM

Weights/core (Work gym) 15:00 [1]

Running (Treadmill) 1:00:00 intensity: (8:00 @1) + (32:00 @2) + (20:00 @3) 12.3 km (4:53 / km) +65m 4:45 / km
rhr:46 shoes: Newton Fate

Wednesday Apr 19 #

7 AM

Swimming 46:36 [1] 2.0 km (23:18 / km)
rhr:48

12 PM

Cycling (Kickr - Trainerroad) 1:00:00 intensity: (5 @0) + (22:26 @1) + (36:23 @2) + (1:06 @3) 32.44 km (32.4 kph)
ahr:122 max:155

First hour or TGTTOS. NP 209W.

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