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Training Log Archive: syd

In the 7 days ending Jul 15, 2019:

activity # timemileskm+m
  Run4 2:53:57 18.66(9:19) 30.03(5:48) 157
  Bike - Mountain 1 1:11:17 14.5(12.2/h) 23.33(19.6/h) 153
  Strength1 30:00
  Total6 4:35:14 33.16 53.37 311
  [1-5]6 4:32:51

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Monday Jul 15, 2019 #

Note

I started taking Fe a few weeks ago. The difference it made in my mood after only a few days was astonishing. I’m finally starting to see the effects on my running too. First time in months I can run a sub 9 pace and it feels easy. Still a ways to go until I’m back to ‘normal’, but I’m very relieved that I’m not just super slow now a days. Going to decrease the intensity over the next few weeks to hopefully speed up the recovery process. Then should be ready for WOC!
C • Glad to hear! 4
7 PM

Run 58:12 intensity: (11 @0) + (37 @1) + (7:28 @2) + (15:09 @3) + (33:08 @4) + (1:39 @5) 6.21 mi (9:22 / mi) +52m 9:08 / mi
ahr:161 max:178 shoes: Ravenna 10.1

Another easy run on the trail. Glad we waited until later to let it cool off a bit.

Sunday Jul 14, 2019 #

6 PM

Run 36:08 intensity: (11 @0) + (21 @1) + (2:12 @2) + (23:21 @3) + (9:15 @4) + (48 @5) 4.05 mi (8:55 / mi) +45m 8:38 / mi
ahr:157 max:179 shoes: Ravenna 10.1

On the trail after working all weekend. I need a new job.

Friday Jul 12, 2019 #

4 PM

Run 38:19 intensity: (8 @0) + (11 @1) + (3:33 @2) + (25:17 @3) + (8:45 @4) + (25 @5) 4.06 mi (9:26 / mi) +43m 9:08 / mi
ahr:157 max:176 shoes: Ravenna 10.1

On the trail with a map exercise. Finally a day with low humidity!

Thursday Jul 11, 2019 #

7 PM

Strength 30:00 [3]

Wednesday Jul 10, 2019 #

4 PM

Run 11:29 intensity: (8 @0) + (7 @1) + (3:53 @2) + (7:05 @3) + (16 @4) 1.2 mi (9:34 / mi)
ahr:147 max:167 shoes: Ravenna 10.1

Warmup.

Run 24:18 intensity: (38 @1) + (5:26 @2) + (15:05 @3) + (1:59 @4) + (1:10 @5) 2.59 mi (9:23 / mi) +17m 9:12 / mi
ahr:150 max:184 shoes: Ravenna 10.1

Plan was some speedwork at the Schenley track. Ended up cutting it short because it was soo hot (mid-90's, humid, and sunny!). 3 x 800 (3:25, 3:22, 3:28).

Run 5:31 intensity: (17 @2) + (1:31 @3) + (3:13 @4) + (30 @5) 0.55 mi (10:02 / mi)
ahr:165 max:177 shoes: Ravenna 10.1

Warmdown.

Tuesday Jul 9, 2019 #

6 PM

Bike - Mountain 1:11:17 intensity: (1:45 @0) + (17:30 @1) + (49:14 @2) + (2:48 @3) 14.5 mi (12.2 mph) +153m
ahr:131 max:157 shoes: Trek Superfly

Nice bike ride on the trail.

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