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Training Log Archive: andfall

In the 7 days ending Feb 11:

activity # timemileskm+m
  HIll Walk/Run2 5:10:13 13.76(22:33) 22.14(14:01) 1763
  Running11 3:54:02 29.12(8:02) 46.87(5:00) 475
  S&C8 2:59:00
  Cross Trainer2 1:35:59
  Cycling1 25:29
  Total20 14:04:43 42.88 69.01 2238
  [1-5]15 10:50:55

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MoTuWeThFrSaSu

Sunday Feb 11 #

10 AM

HIll Walk/Run 3:10:13 intensity: (7:56 @0) + (1:48:28 @1) + (1:13:48 @2) + (1 @3) 14.14 km (13:27 / km) +1213m 9:25 / km
ahr:107 max:134 shoes: Mudclaw 300 #2

Nice wintery conditions and very few people on King's seat and Andrew Gannel
6 PM

S&C (physio exercises) 15:00 [0]

Saturday Feb 10 #

1 PM

HIll Walk/Run 2:00:00 [1] 8.0 km (15:00 / km) +550m 11:10 / km
shoes: Mudclaw 300 #2

Roaming around as part of mobile rescue team for C5. Gutted to be missing race for 3rd year in a row.
9 PM

S&C (physio exercises) 15:00 [0]

Friday Feb 9 #

7 AM

Running 15:49 intensity: (18 @1) + (11:37 @2) + (3:54 @3) 3.18 km (4:58 / km) +35m 4:43 / km
ahr:126 max:138 shoes: New Balance 1080 #2

12 PM

Cross Trainer 48:08 intensity: (5:49 @0) + (4:51 @1) + (9:03 @2) + (16:15 @3) + (7:48 @4) + (4:22 @5)
ahr:118 max:166

Intervals: Same as Tuesday

S&C (Physio Exercises) 15:00 [0]

5 PM

Running 14:58 intensity: (14 @1) + (14:44 @2) 3.04 km (4:56 / km) +14m 4:49 / km
ahr:121 max:133 shoes: New Balance 1080 #2

Thursday Feb 8 #

7 AM

Running 16:29 intensity: (6:48 @2) + (8:49 @3) + (52 @4) 3.21 km (5:08 / km) +26m 4:56 / km
ahr:137 max:154 shoes: New Balance 1080 #2

12 PM

Cycling (indoor spin) 25:29 intensity: (3 @0) + (2:02 @1) + (19:54 @2) + (3:23 @3) + (7 @4)
ahr:122 max:151

Steady 15k - alternating between standing and sitting (every minute) - average around 200w

S&C 45:00 [0]

including physio exercises
9 PM

Running 14:37 intensity: (13:31 @2) + (1:06 @3) 2.98 km (4:54 / km) +14m 4:48 / km
ahr:128 max:137 shoes: New Balance 1080 #2

Wednesday Feb 7 #

6 AM

Running 16:59 intensity: (11 @0) + (26 @1) + (15:59 @2) + (23 @3) 3.18 km (5:20 / km) +29m 5:06 / km
ahr:121 max:136 shoes: New Balance 1080 #2

4 PM

Cross Trainer (Intervals) 47:51 intensity: (25 @0) + (4:55 @1) + (14:30 @2) + (9:19 @3) + (11:52 @4) + (6:50 @5)
ahr:137 max:168

10*2' (1') - 3' off between 5th & 6th

Running 14:47 intensity: (10 @1) + (13:22 @2) + (1:15 @3) 2.98 km (4:57 / km) +10m 4:52 / km
ahr:125 max:139 shoes: New Balance 1080 #2

9 PM

S&C (Physio Exercises) 16:00 [0]

Tuesday Feb 6 #

6 AM

Running 16:46 intensity: (11 @0) + (12 @1) + (15:37 @2) + (46 @3) 3.22 km (5:13 / km) +40m 4:55 / km
ahr:122 max:143 shoes: New Balance 1080 #2

12 PM

S&C 45:00 [0]

5 PM

Running 47:00 intensity: (1:04 @1) + (28:58 @2) + (7:50 @3) + (7:14 @4) + (1:54 @5) 9.64 km (4:53 / km) +131m 4:34 / km
ahr:134 max:178 shoes: New Balance 1080 #2

8 PM

Running 24:27 intensity: (11:54 @2) + (12:30 @3) + (3 @4) 5.0 km (4:54 / km) +43m 4:41 / km
ahr:135 max:150 shoes: New Balance 1080 #2

9 PM

S&C (physio exercises) 10:00 [0]

Monday Feb 5 #

7 AM

Running 16:29 intensity: (12 @1) + (11:32 @2) + (4:45 @3) 3.18 km (5:11 / km) +38m 4:53 / km
ahr:130 max:142 shoes: New Balance 1080 #2

5 PM

Running 35:41 intensity: (13 @0) + (1:22 @1) + (13:33 @2) + (9:17 @3) + (9:18 @4) + (1:58 @5) 7.26 km (4:55 / km) +95m 4:37 / km
ahr:139 max:168 shoes: New Balance 1080 #2

S&C (Physio Exercises - hams) 18:00 [0]

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