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Training Log Archive: andrew_elwood

In the 7 days ending Apr 6:

activity # timemileskm+m
  Running4 1:46:58 12.56(8:31) 20.22(5:17) 111
  Strength & Conditioning4 1:30:00
  Foam Rolling and Stretching1 10:00
  Total9 3:26:58 12.56 20.22 111
  [1-5]8 3:16:58
averages - rhr:52

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Saturday Apr 6 #

6 PM

Strength & Conditioning (Core) 15:00 [1]
rhr:55

Just decided to do core today in order to keep the legs fresh for tomorrow.

Friday Apr 5 #

4 PM

Running (Tempo) 23:28 [3] 5.17 km (4:32 / km) +42m 4:22 / km
ahr:147 max:174 rhr:57 shoes: NB Zante Foam Blue

Easy tempo run today. Kept a steady pace at about 4:30/km. Felt really good.

Thursday Apr 4 #

Strength & Conditioning 25:00 [1]
rhr:58

Taking it easy today.

Wednesday Apr 3 #

4 PM

Running (Easy Run) 27:04 [3] 5.49 km (4:56 / km) +65m 4:39 / km
ahr:154 max:200 rhr:51 shoes: NB Zante Foam Blue

Tuesday Apr 2 #

6 PM

Foam Rolling and Stretching 10:00 [0]
rhr:48

Legs still stiff and a bit sore from Saturday.
7 PM

Running (Warm Up) 22:23 [2] 2.49 km (8:59 / km)
ahr:136 max:171 rhr:48 shoes: NB Zante Foam Blue

Legs still felt a bit tired on the warm up but loosened up well.

Running (Intervals) 25:20 [4] 5.49 km (4:37 / km) +2m 4:36 / km
ahr:155 max:187 rhr:48 shoes: NB Zante Foam Blue

8mins tempo (4:20/km), 2mins recovery, 5mins @ 10k pace (4:05/km), 2mins recovery, 3mins @ 5k pace (3:45/km), 90secs recovery, 90secs @ 3k pace (3:35/km), 90secs recovery, 45secs @ 1500m pace.

Legs felt really good but I do regret not doing an easy recovery run on either Sunday or Monday. At least I know this for the next time.
8 PM

Running (Warm Down) 8:43 [2] 1.58 km (5:31 / km) +2m 5:29 / km
ahr:154 max:170 shoes: NB Zante Foam Blue

Monday Apr 1 #

Strength & Conditioning 30:00 [1]
rhr:48

Post driving test S&C. Legs still a bit tired and sore from Saturday but starting to recover.

Sunday Mar 31 #

5 PM

Strength & Conditioning 20:00 [1]
rhr:53

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