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Training Log Archive: rpwhite

In the 7 days ending Jan 19:

activity # timemileskm+m
  Running5 3:26:36 29.11(7:06) 46.85(4:25) 210
  Stretching2 21:00
  Strength & Conditioning1 20:00
  Total6 4:07:36 29.11 46.85 210
  [1-5]6 3:45:54

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Sunday Jan 19 #

10 AM

Running race 1:22:49 intensity: (1 @0) + (6 @1) + (1:33 @2) + (14:02 @3) + (1:07:07 @4) 21.34 km (3:53 / km) +106m 3:47 / km
ahr:168 max:181 shoes: Adidas Adizero Boston 8

4 Villages Half Marathon
Well this was a great introduction to the half marathon! Got to the start line at last minute because of a massive queue for the toilet and had a bit of jogging on the spot and stretching to warm up on the start line.
Started way back and spent most of the race weaving through the other runners but gave me people to chase. Was a cold day which was good. Legs felt good. Breathing was good. And I ran faster than I planned. Really happy with the first ever half!
12 PM

Running warm up/down 21:41 intensity: (1:50 @1) + (19:51 @2) 3.45 km (6:17 / km) +27m 6:03 / km
ahr:130 max:140 shoes: Adidas Adizero Boston 8

Stretching 11:00 [0]
ahr:98 max:135

Friday Jan 17 #

5 PM

Running 22:05 intensity: (8 @0) + (9 @1) + (19:18 @2) + (2:30 @3) 4.53 km (4:53 / km) +22m 4:46 / km
ahr:136 max:147 shoes: Adidas Adizero Boston 8

Thursday Jan 16 #

5 PM

Running 50:13 intensity: (11 @0) + (17 @1) + (4:17 @2) + (17:47 @3) + (27:41 @4) 11.18 km (4:29 / km) +25m 4:26 / km
ahr:161 max:180 shoes: Adidas Adizero Boston 8

Warm up, then 7km at about 4 min/km pace. Race plan is 4:15 but went a bit too fast.

Wednesday Jan 15 #

5 PM

Strength & Conditioning 20:00 [1]

Knee exercises - 3 sets of 20 reps

Stretching 10:00 [0]

Tuesday Jan 14 #

6 PM

Running 29:48 intensity: (22 @0) + (1:01 @1) + (14:22 @2) + (14:03 @3) 6.34 km (4:42 / km) +29m 4:36 / km
ahr:140 max:159 shoes: Adidas Adizero Boston 8

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