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Training Log Archive: andfall

In the 7 days ending Aug 27:

activity # timemileskm+m
  Running4 6:10:52 35.03(10:35) 56.37(6:35) 3600
  Cycling3 2:08:23 47.85(2:41) 77.0(1:40)
  Cross Trainer3 1:24:29 9.32(9:04) 15.0(5:38)
  Total10 9:43:44 92.19(6:20) 148.37(3:56) 3600
  [1-5]10 9:37:41

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MoTuWeThFrSaSu

Sunday Aug 27 #

4 PM

Running 2:03:34 intensity: (8 @0) + (4:09 @1) + (48:33 @2) + (27:49 @3) + (31:26 @4) + (11:29 @5) 16.82 km (7:21 / km) +1621m 4:58 / km
ahr:139 max:167 shoes: Salomon S-lab Speed

Saturday Aug 26 #

11 AM

Running 2:09:16 intensity: (8 @0) + (18:19 @1) + (1:09:07 @2) + (36:15 @3) + (5:27 @4) 16.28 km (7:57 / km) +1356m 5:36 / km
ahr:126 max:157 shoes: inov8 XT225 (red)

Thursday Aug 24 #

12 PM

Cross Trainer (AMT ) 27:11 intensity: (1:13 @0) + (4:49 @1) + (21:09 @2) 5.0 km (5:26 / km)
ahr:117 max:132

5 PM

Cycling (Spin intervals) 50:09 intensity: (1:05 @0) + (6:23 @1) + (16:44 @2) + (13:47 @3) + (11:52 @4) + (18 @5) 31.0 km (1:37 / km)
ahr:132 max:161

5*5mins (2mins)

Wednesday Aug 23 #

12 PM

Cross Trainer (AMT) 27:13 intensity: (1:02 @0) + (4:21 @1) + (21:50 @2) 5.0 km (5:27 / km)
ahr:119 max:134

6 PM

Running 1:05:58 intensity: (14 @0) + (2:03 @1) + (42:35 @2) + (21:06 @3) 12.78 km (5:10 / km) +437m 4:24 / km
ahr:129 max:147 shoes: Hoka Speedgoat

Feeling a bit less tired and stronger than on Monday so added in a few hills. Kept it fairly easy though. Slight ache in hip towards end.

Tuesday Aug 22 #

12 PM

Cross Trainer (AMT) 30:05 intensity: (2:35 @1) + (27:30 @2) 5.0 km (6:01 / km)
ahr:119 max:129

4 PM

Cycling (Spin intervals) 48:09 intensity: (1:35 @0) + (3:53 @1) + (15:38 @2) + (11:08 @3) + (15:02 @4) + (53 @5) 28.0 km (1:43 / km)
ahr:135 max:162

4 sets of (4*30s(30s)+3min(60s)) Averaged around 380-420w (480max) on the 30s reps (sitting with rpm of 120-125 and resistance of 54%) and averaged around 280-310w on 3min reps (standing with rpm 70-80 and resistance of 65%). Sweaty.

Monday Aug 21 #

12 PM

Cycling (Spinning) 30:05 intensity: (33 @0) + (4:49 @1) + (22:34 @2) + (2:09 @3) 18.0 km (1:40 / km)
ahr:119 max:143

6 PM

Running 52:04 intensity: (5 @0) + (10:56 @1) + (37:21 @2) + (3:42 @3) 10.5 km (4:58 / km) +186m 4:33 / km
ahr:119 max:141 (injured) shoes: Hoka Speedgoat

Easy lap and a bit of AS - hip not too bad but feeling generally tired

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