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Training Log Archive: andrew_elwood

In the 7 days ending Jul 20:

activity # timemileskm+m
  Running6 3:18:57 24.39(8:09) 39.25(5:04) 230
  Strength & Conditioning3 2:45:00
  Foam Rolling and Stretching2 20:00
  Total10 6:23:57 24.39 39.25 230
  [1-5]9 6:03:57
averages - sleep:8.6 rhr:51 weight:64.8kg

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Saturday Jul 20 #

8 AM

Running (Easy Run) 26:00 [3] 5.12 km (5:05 / km) +40m 4:53 / km
ahr:163 max:179 rhr:60 slept:8.25 shoes: NB Zante Foam Blue

Easy run before breakfast. Legs felt tired and left calf a bit stiff. Straight out of bed and into the run probably wasn’t the best idea but still felt good to be out in the morning.

Friday Jul 19 #

4 PM

Running (Warm Up) 10:03 [2] 1.77 km (5:41 / km) +22m 5:21 / km
ahr:152 max:173 rhr:54 slept:9.0 shoes: NB Zante Foam Blue

Running (Tempo) 20:14 [4] 4.65 km (4:21 / km) +27m 4:14 / km
ahr:173 max:190 rhr:54 weight:65.5kg shoes: NB Zante Foam Blue

20mins tempo. Felt good until the last five minutes when I started to feel ill. Sucks but enjoyed the session anyway.

Running (Warm Down) 5:14 [2] 1.01 km (5:11 / km)
ahr:154 max:171 rhr:54 shoes: NB Zante Foam Blue

Thursday Jul 18 #

3 PM

Strength & Conditioning (Legs) 30:00 [1]
rhr:51 slept:9.0

Decided not to run today because my head has been really sore all day. Will do the tempo session tomorrow instead.

Wednesday Jul 17 #

10 AM

Strength & Conditioning (Rock Climbing) 1:00:00 [3]
rhr:56 slept:7.5

Tuesday Jul 16 #

4 PM

Foam Rolling and Stretching 10:00 [0]

7 PM

Running (Warm Up) 19:08 [2] 2.22 km (8:37 / km)
ahr:132 max:170 rhr:40 shoes: NB Zante Foam Blue

Running (Intervals) 34:00 [5] 7.4 km (4:36 / km) +7m 4:34 / km
ahr:170 max:195 rhr:40 slept:9.5 shoes: NB Zante Foam Blue

4x6mins @ 10k pace (4:00mins/km) with 2mins recovery between each. Ended with 4x10secs strides.
Felt really really good tonight, best I have felt on an intervals session in a long time. Form was good, pace was consistent and I enjoyed myself. :)
8 PM

Running (Warm Down) 7:20 [2] 1.48 km (4:57 / km) +2m 4:55 / km
ahr:160 max:182 rhr:40

Monday Jul 15 #

Strength & Conditioning (Gym) 1:15:00 [1]
rhr:48

1 hour of upper body/core stuff. 10mins of static drills.

Foam Rolling and Stretching 10:00 [0]

Sunday Jul 14 #

10 AM

Running (Warm Up) 10:56 [2] 2.01 km (5:26 / km) +13m 5:16 / km
ahr:155 max:174 rhr:56 shoes: NB Zante Foam Blue

Running (Long Run) 1:00:01 [4] 12.59 km (4:46 / km) +119m 4:33 / km
ahr:180 max:194 rhr:56 slept:8.5 weight:64.2kg shoes: NB Zante Foam Blue

11 AM

Running (Warm Down) 6:01 [2] 1.0 km (6:01 / km)
ahr:170 max:181 shoes: NB Zante Foam Blue

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