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Training Log Archive: andfall

In the 7 days ending Nov 26, 2017:

activity # timemileskm+m
  Running13 10:29:00 75.48(8:20) 121.47(5:11) 1756
  Yoga1 1:00:00
  S&C2 43:00
  Total15 12:12:00 75.48 121.47 1756
  [1-5]13 10:27:57

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MoTuWeThFrSaSu

Sunday Nov 26, 2017 #

9 AM

Running 1:10:29 intensity: (22 @1) + (31:55 @2) + (30:16 @3) + (6:27 @4) + (1:29 @5) 13.3 km (5:18 / km) +269m 4:49 / km
ahr:138 max:165 shoes: Hoka Speedgoat

Saturday Nov 25, 2017 #

8 AM

Running 1:37:20 intensity: (1:01 @1) + (46:36 @2) + (21:19 @3) + (13:10 @4) + (15:14 @5) 18.53 km (5:15 / km) +552m 4:34 / km
ahr:140 max:186 shoes: Hoka Speedgoat

Hill Reps: 7 x 3mins

Friday Nov 24, 2017 #

7 AM

Running 14:34 intensity: (15 @1) + (11:49 @2) + (2:30 @3) 3.15 km (4:37 / km) +3m 4:36 / km
ahr:127 max:143 shoes: New Balance 1080

1 PM

Running 2:14:17 intensity: (22:12 @1) + (1:48:53 @2) + (3:12 @3) 20.23 km (6:38 / km) +454m 5:58 / km
ahr:118 max:145 shoes: Inov8 Mudclaw 300

Thursday Nov 23, 2017 #

6 AM

Running 16:50 intensity: (1 @0) + (19 @1) + (14:53 @2) + (1:37 @3) 3.48 km (4:51 / km) +42m 4:34 / km
ahr:125 max:141 shoes: New Balance 1080

5 PM

Running 14:24 intensity: (2 @0) + (34 @1) + (10:55 @2) + (2:53 @3) 3.01 km (4:47 / km) +14m 4:40 / km
ahr:127 max:140 shoes: New Balance 1080

Running 1:05:04 intensity: (32 @0) + (1:41 @1) + (29:03 @2) + (9:51 @3) + (12:32 @4) + (11:25 @5) 14.11 km (4:37 / km) +79m 4:29 / km
ahr:138 max:172 shoes: Inov8 XT212#3

6 min tempo; 3x(5x1min,(20s)) - 2.5' jog between sets; 6 min tempo

Wednesday Nov 22, 2017 #

8 AM

Running 19:14 intensity: (14:04 @2) + (5:10 @3) 3.83 km (5:01 / km) +65m 4:37 / km
ahr:132 max:147 shoes: New Balance 1080

5 PM

Running 28:41 intensity: (6 @1) + (26:28 @2) + (2:07 @3) 6.02 km (4:46 / km) +33m 4:38 / km
ahr:127 max:139 shoes: New Balance 1080

6 PM

Yoga 1:00:00 [0]

7 PM

Running 20:02 intensity: (23 @1) + (19:39 @2) 4.13 km (4:51 / km) +38m 4:38 / km
ahr:121 max:132 shoes: New Balance 1080

Tuesday Nov 21, 2017 #

6 AM

Running 16:18 intensity: (10 @1) + (14:39 @2) + (1:29 @3) 3.33 km (4:54 / km) +40m 4:37 / km
ahr:126 max:140 shoes: New Balance 1080

5 PM

Running 14:44 intensity: (10 @1) + (13:24 @2) + (1:10 @3) 3.19 km (4:37 / km) +20m 4:29 / km
ahr:125 max:138 shoes: New Balance 1080

Running 55:46 intensity: (28 @0) + (2:52 @1) + (25:50 @2) + (7:55 @3) + (5:26 @4) + (13:15 @5) 12.17 km (4:35 / km) +25m 4:32 / km
ahr:138 max:171 shoes: Mizuno Wave Sayonara 2

Track Intervals: 1600, 800, 400, 200, 200, 400, 800, 1600

Hip slightly better although left glute a bit tight from squats yesterday. No faster than last week but feeling a bit more stable and controlled.

S&C (Drills) 8:00 [0]

Monday Nov 20, 2017 #

6 AM

Running 16:14 intensity: (2 @1) + (10:49 @2) + (3:57 @3) + (46 @4) + (40 @5) 3.33 km (4:53 / km) +34m 4:39 / km
ahr:150 max:166 shoes: New Balance 1080

12 PM

S&C 35:00 [0]

5 PM

Running 45:03 intensity: (41 @1) + (40:44 @2) + (3:38 @3) 9.66 km (4:40 / km) +89m 4:28 / km
ahr:127 max:138 shoes: New Balance 1080

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