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Training Log Archive: andfall

In the 7 days ending Dec 10:

activity # timemileskm+m
  Running12 9:43:00 72.57(8:02) 116.8(4:59) 2644
  Total12 9:43:00 72.57(8:02) 116.8(4:59) 2644
  [1-5]12 9:42:50

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MoTuWeThFrSaSu

Sunday Dec 10 #

12 PM

Running 2:03:37 intensity: (28:56 @2) + (1:14:51 @3) + (19:50 @4) 21.13 km (5:51 / km) +1207m 4:33 / km
ahr:141 max:174 shoes: Inov8 XT212#4

Hilly run around a very frosty AS - stuck to long grass where possible on descents. Legs/hip not too bad after yesterday.

Saturday Dec 9 #

1 PM

Running 35:01 intensity: (44 @1) + (21:26 @2) + (10:13 @3) + (2:38 @4) 6.52 km (5:22 / km) +106m 4:58 / km
ahr:132 max:156 shoes: Inov8 XT190(orange)

Running 33:00 intensity: (17 @2) + (1:16 @3) + (6:45 @4) + (24:42 @5) 9.57 km (3:27 / km) +148m 3:12 / km
ahr:165 max:179 shoes: Inov8 XT190(orange)

Running 13:24 intensity: (6 @1) + (12:02 @2) + (1:16 @3) 2.51 km (5:20 / km) +37m 4:58 / km
ahr:155 max:163 shoes: Inov8 XT190(orange)

Friday Dec 8 #

7 AM

Running 15:56 intensity: (12 @1) + (13:56 @2) + (1:48 @3) 3.2 km (4:59 / km) +33m 4:44 / km
ahr:128 max:140 shoes: New Balance 1080

5 PM

Running 41:40 intensity: (14 @1) + (32:30 @2) + (8:56 @3) 9.02 km (4:37 / km) +61m 4:28 / km
ahr:129 max:148 shoes: New Balance 1080

Thursday Dec 7 #

7 AM

Running 16:25 intensity: (18 @1) + (11:33 @2) + (4:34 @3) 3.17 km (5:11 / km) +30m 4:57 / km
ahr:130 max:141 shoes: New Balance 1080

5 PM

Running 15:36 intensity: (10 @1) + (10:34 @2) + (4:52 @3) 3.09 km (5:03 / km) +16m 4:56 / km
ahr:132 max:145 shoes: New Balance 1080

Running 58:11 intensity: (1:03 @1) + (26:53 @2) + (12:14 @3) + (12:54 @4) + (5:07 @5) 12.4 km (4:42 / km) +329m 4:09 / km
ahr:137 max:175 shoes: Inov8 XT212#3

10x2min flat/hill efforts (50/50)

Wednesday Dec 6 #

6 AM

Running 17:20 intensity: (4:52 @2) + (12:28 @3) 3.38 km (5:08 / km) +31m 4:54 / km
ahr:148 max:165 shoes: New Balance 1080

5 PM

Running 30:03 intensity: (15 @1) + (8:30 @2) + (16:57 @3) + (4:21 @4) 6.33 km (4:45 / km) +42m 4:36 / km
ahr:140 max:157 shoes: New Balance 1080

Running 20:41 intensity: (12 @1) + (18:35 @2) + (1:54 @3) 4.16 km (4:59 / km) +22m 4:51 / km
ahr:127 max:138 shoes: New Balance 1080

Tuesday Dec 5 #

6 AM

Running 16:55 intensity: (5 @0) + (38 @1) + (14:24 @2) + (1:48 @3) 3.29 km (5:08 / km) +33m 4:53 / km
ahr:126 max:140 shoes: New Balance 1080

12 PM

Running 56:53 intensity: (25 @1) + (18:28 @2) + (12:39 @3) + (21:32 @4) + (3:49 @5) 13.28 km (4:17 / km) +27m 4:14 / km
ahr:144 max:164 shoes: New Balance 1080

5x5min tempo. Hip seems to have got worse after 4 days rest with lurgy. Think i need to go back to physio. Seems best if i keep running on it or keep it moving at least.

Monday Dec 4 #

7 AM

Running 17:12 intensity: (5 @0) + (11 @1) + (14:47 @2) + (2:09 @3) 3.2 km (5:22 / km) +28m 5:09 / km
ahr:127 max:141 shoes: New Balance 1080

5 PM

Running 14:59 intensity: (6 @1) + (3:38 @2) + (11:15 @3) 3.1 km (4:50 / km) +21m 4:40 / km
ahr:138 max:145 shoes: New Balance 1080

Running 56:07 intensity: (19 @1) + (8:05 @2) + (34:31 @3) + (12:52 @4) + (20 @5) 9.45 km (5:56 / km) +472m 4:45 / km
ahr:144 max:162 shoes: Saucony P7

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