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Training Log Archive: andrew_elwood

In the 7 days ending Nov 24:

activity # timemileskm+m
  Running9 5:05:41 32.6(9:23) 52.46(5:50) 1074
  Strength & Conditioning1 10:00
  Total10 5:15:41 32.6 52.46 1074
averages - rhr:49

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Sunday Nov 24 #

12 PM

Running (Long Run) 1:44:39 [4] 13.44 km (7:47 / km) +681m 6:13 / km
ahr:162 max:189 rhr:55 shoes: Inov-8 X-Talon 212 CL

Sunday run in the Mournes. Felt really good today and enjoyed the low visibility and the fact that it didn't rain on us.

Saturday Nov 23 #

3 PM

Running (Easy Run) 36:00 [3] 7.15 km (5:02 / km) +105m 4:41 / km
ahr:149 max:173 rhr:46 shoes: NB Zante Foam Blue

Thursday Nov 21 #

4 PM

Running (Warm Up) 11:31 [2] 2.23 km (5:10 / km) +10m 5:03 / km
ahr:132 max:162 rhr:47 shoes: NB Zante Foam Blue

5 PM

Running (Hills) 34:04 [4] 6.8 km (5:01 / km) +154m 4:30 / km
ahr:149 max:186 rhr:47 shoes: NB Zante Foam Blue

3x(5x1min up, 1min down) with 2mins between each set of 5. Felt good and body was able to cope with my heart rate being high on the way up. Feels good to be back for winter training.

Running (Warm Down) 5:44 [2] 1.11 km (5:10 / km) +14m 4:52 / km
ahr:156 max:181 rhr:47 shoes: NB Zante Foam Blue

Wednesday Nov 20 #

4 PM

Running (Easy Run) 30:50 [3] 6.4 km (4:49 / km) +49m 4:38 / km
ahr:156 max:183 rhr:55 shoes: NB Zante Foam Blue

Tuesday Nov 19 #

6 PM

Running (Warm Up) 19:37 [2] 2.44 km (8:02 / km)
ahr:136 max:171 rhr:40 shoes: NB Zante Foam Blue

7 PM

Running (Intervals) 23:07 [5] 5.07 km (4:34 / km) +6m 4:32 / km
ahr:167 max:188 rhr:40 shoes: Kalenji AT XC Spikes

6mins tempo, 90s recovery, 3x1mins @ 3k pace with 1min jog between each, 2mins recovery, 6mins tempo, 4x80m strides. Tempo was 4:00/km, 3k pace was 3:40/km.
Really good to be back to training again and this is the start of proper winter training.
8 PM

Running (Warm Down) 9:30 [2] 1.42 km (6:41 / km) +2m 6:39 / km
ahr:163 max:172 shoes: Kalenji AT XC Spikes

Monday Nov 18 #

4 PM

Running (Easy Run) 30:39 [3] 6.4 km (4:47 / km) +53m 4:36 / km
ahr:156 max:175 rhr:60 shoes: NB Zante Foam Blue

5 PM

Strength & Conditioning 10:00 [1]

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