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Training Log Archive: Lulu

In the 7 days ending Nov 22:

activity # timemileskm+mload
  Running4 4:40:52 28.6(9:49) 46.02(6:06) 705238.2
  Cycling2 1:30:0018.0
  Strength and Conditioning2 1:20:0016.0
  Orienteering1 40:14 4.39(9:10) 7.06(5:42) 6520.8
  Total9 8:11:06 32.98 53.08 770293.0

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MoTuWeThFrSaSu

Sunday Nov 22 #

9 AM

Running 1:20:19 intensity: (8:06 @1) + (27:02 @2) + (44:16 @3) + (43 @4) + (12 @5) 13.13 km (6:07 / km) +190m 5:42 / km
ahr:161 max:187 shoes: Saucony Freedom ISO 2

Short SLR to round off a smaller week. Feeling tired before but much better by the end. So much mud in Hermitage, sorry shoes.

Saturday Nov 21 #

10 AM

Running warm up/down 13:52 intensity: (1:00 @1) + (5:23 @2) + (6:26 @3) + (40 @4) + (23 @5) 2.52 km (5:30 / km) +5m 5:26 / km
ahr:163 max:196 shoes: Saucony Peregrine ISO

Running hills 38:45 intensity: (3:14 @2) + (6:47 @3) + (17:43 @4) + (11:01 @5) 5.63 km (6:53 / km) +230m 5:43 / km
ahr:162 max:182 shoes: Saucony Peregrine ISO

EUOC hills. 8min T on KF then 12x60s hills (60s jog back down). A good group of girls made the weather just that little bit better. Legs feeling pretty shit on the jog down but woke up a little bit so got some good work done.

Running warm up/down 14:24 intensity: (11 @1) + (3:13 @2) + (9:06 @3) + (1:45 @4) + (9 @5) 2.09 km (6:53 / km) +60m 6:01 / km
ahr:175 max:190 shoes: Saucony Peregrine ISO

Friday Nov 20 #

1 PM

Cycling 1:00:00 [1]

6 PM

Strength and Conditioning 45:00 [1]

7 PM

Cycling 30:00 [1]

Thursday Nov 19 #

5 PM

Orienteering 40:14 intensity: (5:40 @1) + (22:58 @2) + (11:30 @3) + (6 @4) 7.06 km (5:42 / km) +65m 5:27 / km
ahr:157 max:186 shoes: Saucony Freedom ISO 2

Liberton FwtN courtesy of Mikey and myself. Hanging and collecting with a bit of extra jogging bc it was freakin' freezing!!!

Wednesday Nov 18 #

4 PM

Running 1:04:04 intensity: (5:36 @1) + (12:37 @2) + (45:09 @3) + (42 @4) 10.94 km (5:51 / km) +125m 5:32 / km
ahr:165 max:181 shoes: Saucony Freedom ISO 2

Went n wild seat lap + meadows wiggles with Alex and Frey. Face went numb. Left hammy still tight from Saturday, generally fine but got sore on the downhill.
6 PM

Strength and Conditioning 35:00 [1]

Tuesday Nov 17 #

6 PM

Running warm up/down 20:37 intensity: (4:22 @1) + (5:26 @2) + (10:18 @3) + (31 @4) 3.5 km (5:54 / km) +10m 5:49 / km
ahr:158 max:183 shoes: Saucony Peregrine ISO

Running intervals 34:01 intensity: (11 @1) + (30 @2) + (2:58 @3) + (7:11 @4) + (23:11 @5) 6.25 km (5:27 / km) +40m 5:17 / km
ahr:188 max:200 shoes: Saucony Peregrine ISO

3x7(2) + 2x3(1). Just kinda knackered tonight and struggling to get enough air in. Too fast on the first rep with the freshers flying off the front and then just suffered. Easy week defo needed.

Running warm up/down 14:50 intensity: (18 @1) + (1:47 @2) + (6:42 @3) + (5:44 @4) + (19 @5) 1.97 km (7:33 / km) +45m 6:46 / km
ahr:174 max:197 shoes: Saucony Peregrine ISO

Monday Nov 16 #

Note
(rest day)

Slept all morning...

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