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Training Log Archive: Nat and the Hat

In the 7 days ending Nov 20:

activity # timemileskm+m
  Running5 4:07:05 29.52(8:22) 47.51(5:12) 243
  Walking5 2:02:31 5.81(21:06) 9.34(13:07) 83
  Zwift Cycling1 30:29 10.03(19.7/h) 16.15(31.8/h)
  Total11 6:40:05 45.36(8:49) 73.0(5:29) 326
  [1-5]11 6:19:48

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SuMoTuWeThFrSa

Saturday Nov 20 #

8 AM

Running 58:44 intensity: (20:11 @1) + (26:56 @2) + (9:04 @3) + (2:33 @5) 11.01 km (5:20 / km) +94m 5:07 / km
ahr:174 max:201 shoes: New Balance Summit Unknown

11k done as: 4k EZ w/u, 1.5k hills @ marathon pace (6x120m steep grass hill w/ walk backs), 5.5km EZ w/d. Used XC spikes for hills... getting ready for next week's XC race. Running along the grass strip of the bike path. Did this workout today instead of tomorrow since tomorrow we'll be doing the rogaine with Marcy as a walk.
5 PM

Walking 14:48 intensity: (12:42 @0) + (2:06 @1) 1.0 km (14:45 / km) +13m 13:50 / km
ahr:69 max:96

Marcy walkies

Friday Nov 19 #

10 AM

Walking 59:42 intensity: (22:49 @1) + (36:53 @2) 4.87 km (12:16 / km) +41m 11:46 / km
ahr:108 max:134

Walk with Marcy
12 PM

Running 50:01 [3] 9.95 km (5:02 / km) +48m 4:54 / km
ahr:174 max:195

Snow! 50' done as: 3k EZ w/u, 5k @ goal marathon pace (avg. 4:46/km), 2k EZ w/d

Thursday Nov 18 #

6 PM

Walking 13:52 intensity: (57 @0) + (9:54 @1) + (3:01 @2) 1.02 km (13:32 / km) +7m 13:05 / km
ahr:97 max:120

7 PM

Zwift Cycling 30:29 [3] 16.15 km (31.8 kph)
shoes: Bontrager Hilo Triathlon Clips

Neon lights in Makuri

Wednesday Nov 17 #

5 PM

Running 30:01 [3] 5.96 km (5:02 / km) +34m 4:54 / km
ahr:161 max:179

1k EZ/w/u, 3k at pace, 1.9k EZ/w/d

Tuesday Nov 16 #

4 PM

Running 50:02 [2] 9.56 km (5:14 / km) +19m 5:11 / km
ahr:160 max:176

50' EZ @ ~30s/km added to goal marathon pace.
6 PM

Walking 14:04 intensity: (6:06 @0) + (7:43 @1) + (15 @2) 1.0 km (14:01 / km) +10m 13:22 / km
ahr:79 max:108

Marcy walkies

Monday Nov 15 #

5 PM

Walking 20:05 intensity: (32 @0) + (16:17 @1) + (3:16 @2) 1.44 km (13:54 / km) +12m 13:21 / km
ahr:96 max:118

Sunday Nov 14 #

8 AM

Running 58:17 intensity: (13 @1) + (47:43 @2) + (7:54 @3) + (2:00 @4) + (27 @5) 11.03 km (5:17 / km) +47m 5:10 / km
ahr:167 max:191 shoes: Asics Noosa Tri 13

11k done as: 4k @ 30s/km added to marathon pace, 4x400m hills @ 4:05/km (Westboro beach bike path hill) with speed walking back down, 4k w/d @ 30s/km added to marathon pace.

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