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Training Log Archive: Lexc

In the 7 days ending Sep 27:

activity # timemileskm+mload
  Running8 8:13:32 63.32(7:48) 101.9(4:51) 1278174.0
  Cycling4 2:30:0037.5
  Gym1 1:00:00
  Total12 11:43:32 63.32 101.9 1278211.5
  [1-5]11 10:43:32

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Sunday Sep 27 #

10 AM

Running 2:00:00 intensity: (1:19:24 @1) + (25:18 @2) + (13:37 @3) + (1:41 @4) 19.08 km (6:17 / km) +806m 5:12 / km
ahr:145 max:184 shoes: NB 1080 v10

Nice day out in the Pentlands. Proper sunny think I got burnt.

Cycling 30:00 [1]

To the Pentlands. Chain snapped just as I arrived at the ski centre. Nice.

Saturday Sep 26 #

9 AM

Running warm up/down 28:16 intensity: (23:05 @1) + (5:11 @2) 5.46 km (5:11 / km) +16m 5:06 / km
ahr:140 max:163 shoes: NB 1080 v10

Warm up and drills.

Running tempo 10:01 intensity: (9:59 @1) + (2 @2) 3.01 km (3:19 / km)
ahr:135 max:152 shoes: Saucony Havok XC 2

4 x 2mins [30s float] @T.

Running intervals 19:03 intensity: (2:18 @1) + (10:44 @2) + (6:01 @3) 5.04 km (3:47 / km)
ahr:161 max:178 shoes: Saucony Havok XC 2

10 x 1min [1min].

Started alright but the plan was to continue on chill sessions for another week.
Relaxed for the first 5 and then moved through nicely, picking it up for the next 5. Hitting some fairly spicy paces but a definite nice progression.

Running warm up/down 22:03 intensity: (18:57 @1) + (3:06 @2) 4.27 km (5:10 / km) +66m 4:48 / km
ahr:145 max:158 shoes: NB 1080 v10

Back home lovely stuff.

Friday Sep 25 #

2 PM

Cycling 30:00 [1]

Cycling 30:00 [1]

Thursday Sep 24 #

12 PM

Running 42:09 intensity: (27:05 @1) + (15:04 @2) 8.93 km (4:43 / km) +45m 4:36 / km
ahr:146 max:163 shoes: Saucony Triumph 17

Some miles plus 6 x 30s thrown in.

Wednesday Sep 23 #

9 AM

Running 40:00 intensity: (15:37 @1) + (18:49 @2) + (5:34 @3) 8.74 km (4:35 / km) +53m 4:27 / km
ahr:154 max:179 shoes: Saucony Triumph 17

Easy morning.
4 PM

Running 42:51 intensity: (40:45 @1) + (2:06 @2) 9.12 km (4:42 / km) +99m 4:28 / km
ahr:141 max:156 shoes: Saucony Triumph 17

Easy evening.

Tuesday Sep 22 #

6 PM

Running warm up/down 15:00 intensity: (4:17 @1) + (10:28 @2) + (15 @3) 3.0 km (5:00 / km)
ahr:154 max:171 shoes: Saucony Triumph 17

Running intervals 40:00 intensity: (34:36 @1) + (3:20 @2) + (1:44 @3) + (20 @4) 11.3 km (3:32 / km)
ahr:144 max:181 shoes: Adidas Adizero Pro

4 x 8mins [2min float] on the tready tonight.

Felt a bit harder than I think it would have felt outside but perhaps that’s just a consequence of watching the seconds drag by.

Still, plan was to have a couple of weeks of going easier on the intervals before pushing on. Clocked off some 3:25’s and then some 4’s for the float so yeah, good fun job done.

Running intervals 8:50 intensity: (3:52 @1) + (3:29 @2) + (1:29 @3) 1.92 km (4:36 / km)
ahr:154 max:172 shoes: Adidas Adizero Pro

4 x 30s [1:30] strides

Running warm up/down 15:00 [1] 3.0 km (5:00 / km)
ahr:141 max:147 shoes: Saucony Triumph 17

Monday Sep 21 #

7 AM

Cycling 30:00 [1]

8 AM

Gym 1:00:00 [0]

9 AM

Running 40:19 intensity: (35:00 @1) + (5:19 @2) 8.71 km (4:38 / km) +51m 4:30 / km
ahr:140 max:165 shoes: Saucony Triumph 17

Easy lap and a bit of HWU. Very nice miles with Sam. Time to get some miles rolling again.
3 PM

Cycling 30:00 [1]

6 PM

Running 50:00 intensity: (15:50 @1) + (34:10 @2) 10.32 km (4:51 / km) +143m 4:32 / km
ahr:153 max:167 shoes: Saucony Triumph 17

Chatty HMR with the squad. Very enjoyable.

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