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Training Log Archive: andfall

In the 7 days ending Feb 2:

activity # timemileskm+m
  Running9 6:59:20 45.88(9:08) 73.83(5:41) 2275
  HIll Walk/Run4 5:48:00 24.41(14:15) 39.29(8:51) 4179
  S&C7 2:50:00
  Cross Trainer1 32:35
  Total18 16:09:55 70.29 113.12 6454
  [1-5]12 13:14:52

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MoTuWeThFrSaSu

Sunday Feb 2 #

3 PM

HIll Walk/Run 1:42:59 intensity: (32 @0) + (25:51 @1) + (56:14 @2) + (15:39 @3) + (4:41 @4) + (2 @5) 12.05 km (8:33 / km) +1263m 5:36 / km
ahr:127 max:160 shoes: Mudclaw 275 (Black)

9 PM

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

Saturday Feb 1 #

11 AM

Running 23:22 intensity: (14 @0) + (9:09 @1) + (13:59 @2) 4.6 km (5:05 / km) +58m 4:47 / km
ahr:120 max:136 shoes: NB1080#6

Running 2:47:44 intensity: (6 @0) + (21:45 @1) + (1:05:35 @2) + (16:39 @3) + (44:21 @4) + (19:18 @5) 24.37 km (6:53 / km) +1735m 5:05 / km
ahr:139 max:182 shoes: Mudclaw 275 (Black)

Easy up first hill then hilly fartlek with varying intensity of efforts on all the other climbs. Spectating XC whilst warming down.
9 PM

S&C (Physio Exercises ) 20:00 [0]

Friday Jan 31 #

7 AM

HIll Walk/Run 1:17:02 intensity: (19 @0) + (50:57 @1) + (25:43 @2) + (3 @3) 8.2 km (9:24 / km) +861m 6:10 / km
ahr:113 max:140 shoes: Mudclaw 275 (Black)

5 PM

Running 40:14 intensity: (38 @0) + (23:51 @1) + (15:45 @2) 7.51 km (5:22 / km) +104m 5:01 / km
ahr:115 max:133 shoes: NB1080#6

10 PM

S&C (Physio Exercises ) 20:00 [0]

Thursday Jan 30 #

6 AM

Running 22:02 intensity: (4 @0) + (16:43 @1) + (5:15 @2) 4.01 km (5:30 / km) +37m 5:15 / km
ahr:114 max:131 shoes: NB1080#6

4 PM

Cross Trainer 32:35 intensity: (2:30 @0) + (3:48 @1) + (6:03 @2) + (2:34 @3) + (10:34 @4) + (7:06 @5)
ahr:140 max:167

10min warm up on zerorunner, then 3 sets of 6 * 30/30 on cybex machine - 2min between sets.

Running 11:47 intensity: (21 @1) + (11:18 @2) + (8 @3) 2.03 km (5:48 / km)
ahr:129 max:140 shoes: NB1080#6

S&C (Gym) 35:00 [0]

7 PM

Running 16:18 intensity: (9 @0) + (6:40 @1) + (9:29 @2) 3.14 km (5:12 / km) +17m 5:04 / km
ahr:120 max:133 shoes: NB1080#6

Wednesday Jan 29 #

7 AM

Running 31:29 intensity: (8 @0) + (3:25 @1) + (27:23 @2) + (33 @3) 6.01 km (5:15 / km) +115m 4:47 / km
ahr:127 max:141 shoes: NB1080#6

5 PM

Running 16:13 intensity: (2:54 @1) + (13:19 @2) 3.09 km (5:15 / km) +31m 5:00 / km
ahr:124 max:136 shoes: NB1080#6

HIll Walk/Run 59:27 intensity: (6 @0) + (22:18 @1) + (27:50 @2) + (7:47 @3) + (1:26 @4) 6.86 km (8:40 / km) +681m 5:47 / km
ahr:125 max:157 shoes: Mudclaw 275 (Black)

9 PM

S&C (Physio Exercises ) 20:00 [0]

Tuesday Jan 28 #

6 AM

Running 27:11 intensity: (11 @0) + (11:01 @1) + (15:59 @2) 5.09 km (5:20 / km) +86m 4:55 / km
ahr:121 max:138 shoes: NB1080#6

12 PM

S&C 45:00 [0]

5 PM

Running 1:03:00 intensity: (1:11 @1) + (27:17 @2) + (20:08 @3) + (14:24 @4) 14.0 km (4:30 / km) +93m 4:21 / km
ahr:141 max:158 shoes: NB1080#6

Monday Jan 27 #

11 AM

HIll Walk/Run 1:48:32 intensity: (6 @0) + (43:08 @1) + (54:53 @2) + (9:44 @3) + (41 @4) 12.18 km (8:55 / km) +1374m 5:42 / km
ahr:123 max:154 shoes: Mudclaw 275 (Black)

Another day off work coinciding with nice weather and feeling very tired. Did what I could with lots of walking.
5 PM

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

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