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Training Log Archive: andfall

In the 7 days ending Oct 13, 2019:

activity # timemileskm+m
  Running7 2:15:04 15.18(8:54) 24.44(5:32) 325
  Cross Trainer3 1:47:31
  S&C2 1:00:00
  Cycling1 10:03
  Total8 5:12:38 15.18 24.44 325
  [1-5]8 4:00:04

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MoTuWeThFrSaSu

Friday Oct 11, 2019 #

7 AM

Running 15:12 intensity: (37 @1) + (11:44 @2) + (2:51 @3) 2.43 km (6:15 / km) +15m 6:04 / km
ahr:123 max:145 shoes: NB1080#5 (Black)

5 PM

S&C 40:00 [0]

Running 27:56 intensity: (7 @0) + (3:27 @1) + (24:22 @2) 5.3 km (5:17 / km) +93m 4:51 / km
ahr:119 max:132

Thursday Oct 10, 2019 #

5 PM

Cross Trainer (zero runner / cybex sparc) 45:01 intensity: (2:21 @0) + (4:35 @1) + (16:57 @2) + (8:34 @3) + (9:05 @4) + (3:29 @5)
ahr:131 max:171

15 mins warm up on ZR then intervals on cybex: 1,2,1,2,1,2,1,2 (1')
Warm down on ZR

Running 16:20 intensity: (7 @1) + (3:30 @2) + (9:22 @3) + (3:21 @4) 3.02 km (5:25 / km) +7m 5:21 / km
ahr:140 max:159

Wednesday Oct 9, 2019 #

7 AM

Running 10:14 intensity: (11 @0) + (15 @1) + (9:48 @2) 1.63 km (6:16 / km) +16m 5:58 / km
ahr:115 max:125 shoes: NB1080#5 (Black)

5 PM

Running (Treadmill) 30:06 intensity: (46 @1) + (23:08 @2) + (6:12 @3) 5.8 km (5:11 / km) +150m 4:36 / km
ahr:126 max:141 shoes: NB1080#5 (Black)

Easy / steady

S&C 20:00 [0]

7 PM

Running 16:39 intensity: (4:18 @1) + (12:19 @2) + (2 @3) 3.01 km (5:32 / km) +15m 5:24 / km
ahr:117 max:135 shoes: NB1080#5 (Black)

Tuesday Oct 8, 2019 #

5 PM

Cross Trainer (zero runner / cybex sparc) 42:27 intensity: (8:40 @0) + (4:39 @1) + (13:24 @2) + (7:48 @3) + (6:19 @4) + (1:37 @5)
ahr:123 max:171

Warm up on ZR then 10*1' (1') on cybex. WD on ZR

Running 18:37 intensity: (3:10 @1) + (15:27 @2) 3.25 km (5:44 / km) +29m 5:29 / km
ahr:118 max:133 shoes: NB1080#5 (Black)

Monday Oct 7, 2019 #

6 PM

Cycling 10:03 intensity: (1:07 @0) + (4:55 @1) + (4:01 @2)
ahr:104 max:121

Warm up

Cross Trainer (zero runner ) 20:03 intensity: (8 @0) + (19:35 @1) + (20 @2)
ahr:102 max:110

Easy / steady

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