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Training Log Archive: apope

In the 7 days ending Mar 10:

activity # timemileskm+m
  Run5 6:41:08 47.63(8:25) 76.66(5:14) 1158
  Strength1 1:00:00
  Cycling1 17:38 2.83(9.6/h) 4.56(15.5/h) 39
  Total7 7:58:46 50.46 81.21 1197
  [1-5]7 7:34:14

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MoTuWeThFrSaSu

Sunday Mar 10 #

9 AM

Run 16:45 intensity: (7 @0) + (5 @1) + (2:20 @2) + (9:01 @3) + (3:50 @4) + (1:22 @5) 3.66 km (4:35 / km) +32m 4:23 / km
ahr:150 max:177

4 PM

Cycling 17:38 intensity: (5:16 @0) + (6:16 @1) + (6:06 @2) 4.56 km (15.5 kph) +39m
ahr:114 max:135

Saturday Mar 9 #

5 AM

Run 2:56:44 intensity: (57 @0) + (4:12 @1) + (23:42 @2) + (1:13:53 @3) + (1:10:44 @4) + (3:16 @5) 33.94 km (5:12 / km) +542m 4:49 / km
ahr:150 max:176 shoes: Nike Zoom Fly

Wanderers 3 Peaks route. Tried to keep it quite easy but ended up chasing the fast okes a bit too much

Friday Mar 8 #

6 AM

Strength 1:00:00 [3]

Thursday Mar 7 #

6 AM

Run 1:12:43 intensity: (2:53 @0) + (9:58 @1) + (30:49 @2) + (28:16 @3) + (47 @4) 13.26 km (5:29 / km) +212m 5:05 / km
ahr:134 max:157 shoes: Brooks Launch

Easy not quite 15k

Wednesday Mar 6 #

6 PM

Run 50:29 intensity: (41 @0) + (12 @1) + (16:49 @2) + (24:41 @3) + (8:06 @4) 10.55 km (4:47 / km) +114m 4:32 / km
ahr:144 max:165 shoes: Nike Zoom Fly

5 x 1km, 2 min jog rest. 4:00 up, 3:52 down, 4:01 u, 3:43 d, 3:53 up

Tuesday Mar 5 #

6 AM

Run 1:24:27 intensity: (14:38 @0) + (19:42 @1) + (27:04 @2) + (18:31 @3) + (4:32 @4) 15.25 km (5:32 / km) +258m 5:06 / km
ahr:126 max:161 shoes: Mizuno Wave Sayanora 1

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