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Training Log Archive: coach

In the 7 days ending Feb 8:

activity # timemileskm+m
  trail running5 5:52:07 27.27(12:55) 43.89(8:01) 418
  paved running5 1:38:06 7.41(13:14) 11.93(8:14) 64
  track running1 31:09 3.24(9:37) 5.21(5:59)
  Exercises3 24:00
  stationary bike1 10:00
  Total13 8:35:22 37.92 61.02 482
  [1-5]13 8:25:56
averages - sleep:9 rhr:43 weight:150.3lbs

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Saturday Feb 8 #

10 AM

trail running 33:52 intensity: (40 @0) + (22 @1) + (1:52 @2) + (30:58 @3) 3.05 mi (11:06 / mi) +59m 10:28 / mi
ahr:119 max:134 shoes: Asics 1000-5

North on the Gula Stigen to the playground.

paved running 2:04 intensity: (16 @1) + (6 @2) + (1:42 @3) 0.2 mi (10:20 / mi)
ahr:109 max:116 shoes: Asics 1000-5

trail running 34:35 intensity: (1:45 @1) + (1:39 @2) + (31:11 @3) 3.16 mi (10:57 / mi) +7m 10:52 / mi
ahr:117 max:135 shoes: Asics 1000-5

Back south along the river

paved running 14:44 intensity: (18 @1) + (2:01 @2) + (12:25 @3) 1.34 mi (11:00 / mi) +19m 10:32 / mi
ahr:120 max:135 shoes: Asics 1000-5

Up from the river, through the disc golfers.
1 PM

trail running 1:00:21 intensity: (30 @0) + (21:44 @1) + (29:22 @2) + (8:45 @3) 4.01 mi (15:03 / mi) +62m 14:22 / mi
ahr:101 max:119 shoes: Asics 1000-5

With Judy on the Gula Stigen

Friday Feb 7 #

Exercises 5:00 [3]

30/30heeldrops,18pushups,25situps
11 AM

trail running 1:02:57 intensity: (3:28 @0) + (49:46 @1) + (2:30 @2) + (7:13 @3) 4.48 mi (14:03 / mi) +77m 13:20 / mi
ahr:92 max:135 shoes: Asics 1000-5

with Judy
12 PM

paved running 2:31 intensity: (20 @1) + (58 @2) + (1:13 @3) 0.23 mi (10:57 / mi)
ahr:106 max:117 shoes: Asics 1000-5

Thursday Feb 6 #

10 AM

stationary bike 10:00 [1]
rhr:43 weight:150lbs

20situps,15pushups,30/30heeldrops
3 PM

paved running 11:48 intensity: (20 @0) + (1:48 @1) + (7:43 @2) + (1:57 @3) 0.89 mi (13:16 / mi) +8m 12:55 / mi
ahr:102 max:114 shoes: Asics 1000-5

Short way to Nasten

trail running 27:40 intensity: (4:59 @1) + (7:30 @2) + (15:11 @3) 2.13 mi (12:59 / mi) +46m 12:11 / mi
ahr:106 max:119 shoes: Asics 1000-5

ski trail loop in Nasten
4 PM

paved running 18:13 intensity: (4:40 @1) + (10:42 @2) + (2:51 @3) 1.4 mi (13:01 / mi) +18m 12:31 / mi
ahr:102 max:111 shoes: Asics 1000-5

Wednesday Feb 5 #

12 PM

trail running long 2:12:42 intensity: (1:42 @0) + (44:16 @1) + (12:47 @2) + (1:13:57 @3) 10.44 mi (12:43 / mi) +167m 12:06 / mi
ahr:108 max:133 shoes: Salamon SpeedCross 3

North on the Gula Stigen with Judy, then south and around the red loop, then a loop around the horse field.

Tuesday Feb 4 #

Exercises 5:00 [1]
weight:150lbs

20/20heeldrops,15pushups,20situps,3x1m.1legstand

Monday Feb 3 #

11 AM

track running intervals 47 intensity: (1 @0) + (8 @1) + (2 @2) + (26 @3) + (10 @4) 0.2 km (3:55 / km)
ahr:119 max:141 shoes: Asics 1000-5

track running intervals 47 intensity: (2 @1) + (3 @2) + (20 @3) + (12 @4) + (10 @5) 0.2 km (3:55 / km)
ahr:130 max:148 shoes: Asics 1000-5

track running intervals 1:39 intensity: (2 @1) + (3 @2) + (20 @3) + (11 @4) + (1:03 @5) 0.4 km (4:07 / km)
ahr:143 max:156 shoes: Asics 1000-5

track running intervals 49 intensity: (2 @1) + (3 @2) + (22 @3) + (13 @4) + (9 @5) 0.2 km (4:05 / km)
ahr:130 max:147 shoes: Asics 1000-5

track running intervals 48 intensity: (4 @2) + (19 @3) + (10 @4) + (15 @5) 0.2 km (4:00 / km)
ahr:133 max:148 shoes: Asics 1000-5

track running intervals 1:42 intensity: (3 @2) + (19 @3) + (11 @4) + (1:09 @5) 0.4 km (4:15 / km)
ahr:144 max:155 shoes: Asics 1000-5

track running intervals 49 intensity: (3 @1) + (3 @2) + (20 @3) + (10 @4) + (13 @5) 0.2 km (4:05 / km)
ahr:131 max:147 shoes: Asics 1000-5

track running intervals 49 intensity: (1 @1) + (4 @2) + (19 @3) + (11 @4) + (14 @5) 0.2 km (4:05 / km)
ahr:132 max:149 shoes: Asics 1000-5

track running intervals 1:43 intensity: (2 @2) + (22 @3) + (11 @4) + (1:08 @5) 0.4 km (4:17 / km)
ahr:144 max:156 shoes: Asics 1000-5

track running intervals 50 intensity: (5 @2) + (20 @3) + (12 @4) + (13 @5) 0.2 km (4:10 / km)
ahr:131 max:148 shoes: Asics 1000-5

track running intervals 46 intensity: (18 @3) + (7 @4) + (21 @5) 0.2 km (3:50 / km)
ahr:137 max:152 shoes: Asics 1000-5

track running intervals 1:40 intensity: (3 @1) + (3 @2) + (17 @3) + (18 @4) + (59 @5) 0.4 km (4:10 / km)
ahr:142 max:156 shoes: Asics 1000-5

track running warm up/down 18:00 [1] 1.25 mi (14:24 / mi)
shoes: Asics 1000-5

2 PM

Note

It was nice to see my times a bit faster this week. So the training is working. I feel a bit old, what with the Linne group zooming around, passing me (I run the 200's in the 3rd lane so to stay out of the way). Everyone is so much faster than I. It was some consolation when I looked at the fastest times from Friday for 600's, and remembered back to the days of HS track, and realized the intervals we were doing then, were as fast, even faster i will say.
Left plantar fascia are getting sore though. Very sore when first putting weight on them after sitting or in the morning.

Sunday Feb 2 #

10 AM

paved running 48:46 intensity: (2:45 @0) + (32:20 @1) + (12:13 @2) + (1:28 @3) 3.35 mi (14:33 / mi) +20m 14:18 / mi
ahr:94 max:117 shoes: Asics 1000-5

Pushing Ella with Judy to meet Sam and Sofie at a playground.
12 PM

Exercises (ballista) 14:00 [3]
slept:9.0 weight:151lbs

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