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Training Log Archive: Nathan

In the 7 days ending Mar 24:

activity # timemileskm+m
  Cross Training6 6:25:56
  Running8 6:19:40 47.35(8:01) 76.2(4:59) 1224
  Strength and conditioning3 36:00
  Total16 13:21:36 47.35 76.2 1224

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MoTuWeThFrSaSu

Sunday Mar 24 #

7 AM

Running 26:29 intensity: (3:59 @1) + (21:22 @2) + (1:08 @3) 5.0 km (5:18 / km)
ahr:127 max:137 shoes: Nike Zoom Pegasus 35

10 AM

Running 1:04:12 [2] 13.45 km (4:46 / km) +106m 4:36 / km
ahr:164 max:194 shoes: Nike Zoom Pegasus 35

5 PM

Cross Training 1:00:00 intensity: (2:47 @1) + (49:35 @2) + (7:38 @3)
ahr:136 max:161

Saturday Mar 23 #

8 AM

Running 34:40 intensity: (2:18 @1) + (31:09 @2) + (1:13 @3) 6.8 km (5:06 / km) +1m 5:06 / km
ahr:130 max:142 shoes: Nike Zoom Pegasus 35

6 PM

Running 42:30 intensity: (8:13 @1) + (27:16 @2) + (6:30 @3) + (31 @4) 6.12 km (6:57 / km) +291m 5:37 / km
ahr:136 max:169 shoes: Nike Zoom Pegasus 35

Friday Mar 22 #

Note

Travelled to the Grampians and Arapilles taking in 2 reasonable hikes so not exactly a rest day.

Thursday Mar 21 #

8 AM

Cross Training 41:08 intensity: (21:41 @1) + (13:58 @2) + (5:29 @3)
ahr:120 max:164

11 AM

Running 57:49 intensity: (10:19 @1) + (13:37 @2) + (28:43 @3) + (5:10 @4) 10.86 km (5:19 / km) +450m 4:25 / km
ahr:147 max:176 shoes: Nike Zoom Pegasus 35

Packing in some climbs with Joe in Westerfolds, nice to be back running with him! Cycled to and from.

Cross Training 59:35 intensity: (27:03 @1) + (8:49 @2) + (23:43 @3)
ahr:107 max:153

Wednesday Mar 20 #

10 AM

Cross Training 1:30:07 [2]
ahr:90 max:90

90 AJ
5 PM

Running 48:04 intensity: (39 @1) + (32:04 @2) + (15:09 @3) + (12 @4) 10.33 km (4:39 / km) +118m 4:24 / km
ahr:146 max:167 shoes: Nike Zoom Pegasus 35

10 PM

Strength and conditioning 12:00 [1]

Tuesday Mar 19 #

8 AM

Cross Training 1:15:00 intensity: (1:02:08 @1) + (3:41 @2) + (6:08 @3) + (2:55 @4) + (8 @5)
ahr:114 max:188

Spin
5 PM

Running 55:56 intensity: (27 @1) + (16:39 @2) + (16:38 @3) + (21:59 @4) + (13 @5) 13.27 km (4:13 / km) +121m 4:02 / km
ahr:159 max:188 shoes: Nike Zoom Pegasus 35

Decided against track tonight to try and protect my feet and opted for a fartlek on the single track. Easy to and from the Chandler then a fartlek loop. Was a little nervous about doing a session but felt good running and didn't feel my feet after a couple of minutes, were a little sensitive before. Had to get back to some harder running at some point and feel like I've passed a sizeable mental hurdle here. Will monitor progress going forward but I think the main thing that will help will be coming back to softer ground soon.
10 PM

Strength and conditioning 12:00 [1]

Monday Mar 18 #

9 AM

Cross Training 1:00:06 [2]
ahr:52 max:64

60 AJ
5 PM

Running 50:00 intensity: (1:01 @1) + (22:53 @2) + (22:40 @3) + (3:26 @4) 10.38 km (4:49 / km) +137m 4:31 / km
ahr:148 max:174 (injured) shoes: Nike Zoom Pegasus 35

Out up to the Asylum with Tash and Mila then back on the river. Felt physically better today, feet pretty tender to start but couldn't feel them after a couple of k which was good. Felt more like a runner though, systems firing right today.
10 PM

Strength and conditioning 12:00 [1]

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