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Training Log Archive: Nathan

In the last 7 days:

activity # timemileskm+mload
  Running8 7:25:15 59.15(7:32) 95.2(4:41) 1727708.8
  Strength and conditioning2 45:4247.2
  Total8 8:10:57 59.15 95.2 1727756.0

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Saturday Jun 15 #

8 AM

Running 1:10:40 intensity: (1:09:11 @1) + (1:29 @2) 13.42 km (5:16 / km) +232m 4:51 / km
ahr:122 max:143

5 PM

Running 30:00 [1] 6.09 km (4:56 / km) +52m 4:44 / km
ahr:126 max:137

Friday Jun 14 #

11 AM

Running 1:12:11 intensity: (43:17 @1) + (7:00 @2) + (6:51 @3) + (15:03 @4) 15.86 km (4:33 / km) +438m 4:00 / km
ahr:140 max:173 shoes: Adidas Takumi Sen 8 (1)

WU, 7x3min hills, WD. Bit drizzly out but not too bad. Path in the park a little greasy but again, no issues. Hill was 750m +45m climb, bit steeper at the start but a good gradient for this sort of session. Kept everything at the right level and was quite consistent, felt ok. Tired from poor sleep and some stressful days with work/car problems so decided to leave the easy run to double up so that I'm not cooking it, need to make sure I'm keeping the balance with these sessions.

Thursday Jun 13 #

4 PM

Running 1:01:25 intensity: (29:01 @1) + (7:25 @2) + (16:40 @3) + (8:19 @4) 14.63 km (4:12 / km) +153m 3:59 / km
ahr:145 max:169 shoes: Adidas Takumi Sen 8 (1)

WU, 5x5mins (1), WD. Grim weather but only a little slippy so not too bad. Nothing crazy with a poor nights sleep and still not feeling 100% this morning so kept things strong and controlled which worked well and felt better than expected in the session. Switching double threshold to tomorrow morning, morning/afternoon = the same as afternoon/morning I think.

Wednesday Jun 12 #

8 PM

Running 34:36 [1] 6.91 km (5:00 / km) +67m 4:46 / km
ahr:125 max:138 shoes: Puma Magnify Nitro

Stressful day with work, car window smashed by a stone off the road about 2hrs away from home so had a fun time getting myself back. Generally tired, not much in the tank so just trotted along the river.

Strength and conditioning 20:00 intensity: (18:29 @1) + (1:31 @2)
ahr:115 max:147

Tuesday Jun 11 #

6 AM

Running 58:34 intensity: (35:42 @1) + (2:46 @2) + (7:24 @3) + (12:42 @4) 13.71 km (4:16 / km) +129m 4:05 / km
ahr:145 max:176 shoes: Hoka Rocket X

WU, 3, 4, 5, 4, 3 (90s recoveries) then 2x30s/30s to flush the legs out. Bit tired waking up but got moving quite well and felt strong. GPS doesn't particularly like the canal, but HR shows good consistency and effort level. Added warm down manually because I accidentally stopped the activity.
6 PM

Running 1:10:57 intensity: (40:57 @1) + (8:55 @2) + (5:55 @3) + (15:10 @4) 15.09 km (4:42 / km) +515m 4:01 / km
ahr:142 max:177 shoes: Hoka Rocket X

Wu, 10 x 2min hills (jog down), WD.
Not super motivated for this but got moving well. Hill was 480m +40m. Probably started a bit hard so rolled it back on the last 5 to keep the consistency which was good and worked well meaning it was at the right level. Felt tired in the afternoon but perked up after a short nap and some more food. Good day in the books.

Monday Jun 10 #

Note

Solid week, sessions felt good. Would have liked 1 more s&c session but did a lot of moving boxes and stuff in the garden on the weekend so not overly concerned.
6 PM

Running 40:00 intensity: (33:05 @1) + (6:55 @2) 8.15 km (4:54 / km) +118m 4:35 / km
ahr:131 max:152

Strength and conditioning 25:42 [1]
ahr:101 max:122

Running 6:52 intensity: (5:14 @1) + (1:38 @2) 1.34 km (5:07 / km) +23m 4:43 / km
ahr:130 max:148

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