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Training Log Archive: pblake

In the 7 days ending May 20:

activity # timemileskm+m
  Running5 3:44:20 16.14(13:54) 25.98(8:38) 1064
  Biking3 2:22:45 20.88(6:50) 33.6(4:15) 341
  Stretching10 2:02:20
  Plyometrics1 50:33
  Strength1 10:00
  Total10 9:09:58 37.02 59.58 1405
  [1-5]9 7:23:21

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MoTuWeThFrSaSu

Sunday May 20 #

2 PM

Stretching (dynamic) 6:00 [1]

Running long 1:35:10 intensity: (30:13 @1) + (1:01:43 @2) + (3:14 @3) 7.74 km (12:17 / km) +712m 8:25 / km
ahr:167 max:184

Running up Monarch Mt. Felt good until I got above the trees - then my calves started feeling it. On the way down my quads were not too happy.

Stretching 5:00 [0]

4 PM

Stretching 21:00 [0]

Saturday May 19 #

4 PM

Running warm up/down 20:31 intensity: (15 @0) + (10:05 @1) + (10:11 @2) 3.19 km (6:26 / km) +58m 5:54 / km
ahr:164 max:178

Warm up down the Warm-bay road to 5-mile and back.

Stretching (dynamic) 8:20 [1]

Running intervals 31:16 intensity: (11:00 @1) + (8:48 @2) + (6:15 @3) + (5:13 @4) 4.05 km (7:43 / km) +200m 6:11 / km
ahr:173 max:195

Intervals from the cabin up to the Warm-bay road. Flat and small uphill on trail, small downhill and bigger uphill on driveway. Ran the first a little too slow, but the last 7 were consistent. Gave myself 2:30 to get back down/recover.

1:42.7
1:36.6
1:34.4
1:34.1
1:35.4
1:36.6
1:35.0
1:33.1
5 PM

Running warm up/down 14:46 intensity: (55 @0) + (10:13 @1) + (3:38 @2) 1.9 km (7:46 / km) +9m 7:35 / km
ahr:157 max:171

Stretching 32:00 [0]

Friday May 18 #

1 PM

Plyometrics 50:33 intensity: (42:40 @1) + (7:53 @2)
ahr:147 max:181

Strength (balance) 3:00 [1]

Strength (core) 7:00 [1]

Stretching 10:00 [0]

Thursday May 17 #

6 PM

Biking 1:43:56 intensity: (1:20:10 @1) + (23:46 @2) 23.79 km (4:22 / km) +267m 4:08 / km
ahr:150 max:177

Biking up at Mt Mac, mostly on the ski trails and a little on the bike/snowshoe trails - solidifying me knowing that MTB is not for me.

Stretching 10:00 [0]

Wednesday May 16 #

4 PM

Biking 15:00 [1] 5.0 km (3:00 / km)

Biking to training

Stretching (dynamic) 5:00 [1]

5 PM

Running 42:37 intensity: (6:40 @1) + (20:26 @2) + (11:52 @3) + (3:39 @4) 6.09 km (7:00 / km) +85m 6:32 / km
ahr:175 max:198

Running with Jen, Nala (puppy!), and Chris (from Cranbrook). Pushing hard on the uphills and recovery flats/downhills with map reading of the area, focusing on features other than trails.

Stretching 5:00 [0]

6 PM

Biking 23:49 intensity: (2:27 @0) + (13:19 @1) + (8:03 @2) 4.82 km (4:57 / km) +74m 4:36 / km
ahr:156 max:180

Biking home

Stretching (rollering/static) 10:00 [0]

Tuesday May 15 #

10 PM

Running (treadmill) 20:00 [1] 3.0 km (6:40 / km)

Stretching 10:00 [0]

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