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Training Log Archive: rpwhite

In the 7 days ending Jun 16:

activity # timemileskm+mload
  Running5 4:35:37 30.18(9:08) 48.56(5:41) 259911.0
  Strength & Conditioning1 53:1353.2
  Stretching3 34:216.7
  Orienteering1 15:01 1.88(8:00) 3.02(4:58) 1146.4
  Total6 6:18:12 32.05 51.58 2701017.3
  [1-5]6 5:48:19

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MoTuWeThFrSaSu

Saturday Jun 15 #

9 AM

Running 11:55 intensity: (8 @0) + (11 @1) + (51 @2) + (10:43 @3) + (2 @4) 2.08 km (5:44 / km) +6m 5:39 / km
ahr:142 max:155

Orienteering 15:01 intensity: (7 @0) + (10 @1) + (19 @2) + (12:04 @3) + (2:21 @4) 3.02 km (4:58 / km) +11m 4:53 / km
ahr:145 max:163

Running 25:04 intensity: (14 @1) + (55 @2) + (10:24 @3) + (13:31 @4) 4.49 km (5:35 / km) +19m 5:28 / km
ahr:153 max:168

Thursday Jun 13 #

6 PM

Running intervals 1:36:02 intensity: (48 @1) + (7:39 @2) + (38:14 @3) + (49:06 @4) + (15 @5) 18.48 km (5:12 / km) +45m 5:08 / km
ahr:151 max:176 shoes: Nike Pegasus Turbo Next Nature

5 x 1 mile reps
Legs dead but felt ok running these and pretty consistent. Raining first 2 then eased off enough to take off jacket.
8 PM

Stretching 13:01 intensity: (11:22 @0) + (1:23 @1) + (16 @3)
ahr:92 max:109

Wednesday Jun 12 #

7 PM

Running 1:06:35 intensity: (6 @0) + (10 @1) + (27 @2) + (38:09 @3) + (27:43 @4) 10.86 km (6:08 / km) +108m 5:50 / km
ahr:151 max:171 shoes: Brooks Ghost 15

Easy run to loosen off legs, very tight.

Stretching 13:20 intensity: (12:26 @0) + (42 @1) + (5 @2) + (7 @3)
ahr:88 max:115

Tuesday Jun 11 #

5 PM

Running 20:29 intensity: (4 @0) + (14 @1) + (37 @2) + (11:11 @3) + (8:23 @4) 4.12 km (4:58 / km) +8m 4:56 / km
ahr:149 max:167 shoes: Brooks Ghost 15

Into town

Strength & Conditioning 53:13 [1]
ahr:83 max:128 shoes: Brooks Ghost 15

Gym session with Alison, haven’t been in a while so will be sore after this!

Monday Jun 10 #

7 PM

Running hills 55:32 intensity: (14 @0) + (1:00 @1) + (10:12 @2) + (31:40 @3) + (12:26 @4) 8.53 km (6:30 / km) +73m 6:14 / km
ahr:143 max:169 shoes: Nike Pegasus Trbo Nxt Nature 2

Queen’s Park hills - 4 x 60, 4 x 45, 4 x 30 seconds with jog back recovery. Then 2 x stairs. Trying to work hard but not overdo it so keep the speed consistent, seemed to do that.

Stretching 8:00 intensity: (5:26 @0) + (2:12 @1) + (22 @3)
ahr:91 max:112

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