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Training Log Archive: bartholemeu

In the 7 days ending Apr 17, 2016:

activity # timemileskm+mload
  Running4 3:32:14 28.5(7:27) 45.87(4:38) 40676.6
  Strength & Conditioning 1 30:003.0
  Total5 4:02:14 28.5 45.87 40679.6
  [1-5]5 4:01:23

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MoTuWeThFrSaSu

Saturday Apr 16, 2016 #

10 AM

Running long 1:30:36 intensity: (11 @0) + (3:47 @1) + (22:30 @2) + (48:04 @3) + (16:04 @4) 18.08 km (5:01 / km) +155m 4:48 / km
ahr:148 max:165 shoes: Kayano Gold

Marathon taper - ML run
18k easy with 4 x 1km at race pace

Friday Apr 15, 2016 #

Note
(rest day)

Thursday Apr 14, 2016 #

2 PM

Running intervals 36:35 intensity: (22 @0) + (4:25 @1) + (6:37 @2) + (13:50 @3) + (9:53 @4) + (1:28 @5) 8.44 km (4:20 / km) +10m 4:19 / km
ahr:147 max:175 shoes: GT2000 Yellow

9x intervals of around 400m around the fingerwharfs, with about 30s rest.
Skipped the last interval as the R calf had a tiny bit of tightness, and a good thing too, as i was chased home by a turtlehead.
8 PM

Strength & Conditioning (Yoga) 30:00 [1]

Beginner flexibility

Wednesday Apr 13, 2016 #

12 PM

Running tempo (Corporate Cup) 35:18 intensity: (18 @0) + (2:22 @1) + (3:11 @2) + (9:44 @3) + (8:37 @4) + (11:06 @5) 8.21 km (4:18 / km) +123m 4:00 / km
ahr:157 max:179 shoes: Kayano Gold

My last corporate cup. I'll be trying to do HuRTS tues-thurs instead through winter.
Intended on running tempo, but ended up feeling pretty good and ramped up the effort as the run went on. hard to tell with the undulations, but GAP around 4:00,3:55,3:50,3:50,3:40,3:30.
1 second faster than my previous PB from Feb, but with an avg HR 11bpm lower, and heaps of traffic this time.
Bodes well, but hips feeling a little tight.

Tuesday Apr 12, 2016 #

Note
(rest day)

Monday Apr 11, 2016 #

5 PM

Running 49:45 [3] 11.14 km (4:28 / km) +119m 4:14 / km

Commute at a relaxed but reasonable pace. Felt good.

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