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Training Log Archive: andfall

In the 7 days ending Sep 8, 2019:

activity # timemileskm+m
  Running6 7:08:15 46.77(9:09) 75.28(5:41) 2925
  HIll Walk/Run2 3:05:34 11.88(15:37) 19.12(9:42) 2117
  S&C2 2:00:00
  Cycling1 30:42
  Total10 12:44:31 58.66 94.4 5042
  [1-5]8 10:40:53

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MoTuWeThFrSaSu

Sunday Sep 8, 2019 #

10 AM

Cycling 30:42 intensity: (38 @0) + (14:41 @1) + (12:02 @2) + (3:21 @3)
ahr:113 max:147

10.7k,
3 PM

HIll Walk/Run 1:51:06 intensity: (12:07 @1) + (1:06:31 @2) + (29:00 @3) + (3:28 @4) 11.36 km (9:47 / km) +1171m 6:27 / km
ahr:127 max:154 shoes: Saucony P7 #2 (Green)

Saturday Sep 7, 2019 #

11 AM

Running 2:29:56 intensity: (22 @0) + (7 @1) + (46:32 @2) + (56:49 @3) + (41:03 @4) + (5:03 @5) 21.31 km (7:02 / km) +1661m 5:04 / km
ahr:141 max:169 shoes: Saucony P8 (blue)

Friday Sep 6, 2019 #

12 PM

S&C 1:00:00 [0]

5 PM

Running 55:34 intensity: (3 @0) + (9 @1) + (48:00 @2) + (7:22 @3) 11.09 km (5:01 / km) +94m 4:48 / km
ahr:128 max:148 shoes: NB1080#5 (Black)

Thursday Sep 5, 2019 #

5 PM

Running 16:52 intensity: (3 @1) + (3:01 @2) + (12:00 @3) + (1:48 @4) 3.15 km (5:21 / km) +27m 5:08 / km
ahr:142 max:154 shoes: NB1080#5 (Black)

Running 1:16:00 intensity: (5 @0) + (6 @1) + (9:33 @2) + (18:30 @3) + (27:39 @4) + (20:07 @5) 15.44 km (4:55 / km) +408m 4:21 / km
ahr:151 max:176 shoes: Inov8 XT212#5(grey/red)

20min XC progression, then hill intervals : 3*(2' + 1')

Wednesday Sep 4, 2019 #

12 PM

S&C 1:00:00 [0]

5 PM

Running 16:52 intensity: (38 @1) + (15:38 @2) + (36 @3) 3.16 km (5:20 / km) +28m 5:07 / km
ahr:124 max:149 shoes: NB1080#5 (Black)

HIll Walk/Run 1:14:28 intensity: (1:43 @0) + (7:13 @1) + (47:30 @2) + (12:27 @3) + (5:35 @4) 7.76 km (9:36 / km) +945m 5:58 / km
ahr:125 max:157 shoes: Mudclaw 300#3 (yellow)

Tuesday Sep 3, 2019 #

5 PM

Running 15:48 intensity: (19 @0) + (5 @1) + (2:29 @2) + (7:51 @3) + (5:04 @4) 2.97 km (5:19 / km) +30m 5:03 / km
ahr:143 max:157 shoes: NB1080#5 (Black)

Running 1:11:38 intensity: (19 @0) + (11 @1) + (15:22 @2) + (31:15 @3) + (19:01 @4) + (5:30 @5) 13.07 km (5:29 / km) +624m 4:26 / km
ahr:143 max:170 shoes: Inov8 XT212#5(grey/red)

First interval session in a while: easy up Winnie hill then long efforts on Nether and Crags (about 5mins each) before 6x1min & 3x90s efforts on grassy slope beneath crags.

Monday Sep 2, 2019 #

7 PM

Running 25:35 intensity: (9 @0) + (6 @1) + (1:12 @2) + (10:59 @3) + (8:43 @4) + (4:26 @5) 5.08 km (5:02 / km) +52m 4:47 / km
ahr:150 max:170 shoes: NB1080#5 (Black)

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