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Training Log Archive: andfall

In the 7 days ending Jun 19, 2020:

activity # timemileskm+m
  Running5 8:26:52 47.83(10:36) 76.98(6:35) 5003
  HIll Walk/Run2 3:17:48 12.89(15:21) 20.75(9:32) 2311
  S&C6 2:43:40
  Cycling1 30:17
  Total14 14:58:37 60.72 97.72 7314
  [1-5]12 12:15:51

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SaSuMoTuWeThFr

Friday Jun 19, 2020 #

10 AM

Running 28:22 intensity: (3:43 @1) + (15:13 @2) + (8:28 @3) + (58 @4) 3.82 km (7:26 / km) +297m 5:21 / km
ahr:133 max:158 shoes: Xtalon 210 (orange)

w/u

Running 30:00 intensity: (6 @2) + (1:49 @3) + (3:03 @4) + (25:02 @5) 3.31 km (9:04 / km) +541m 4:59 / km
ahr:165 max:183 shoes: Xtalon 210 (orange)

SA 30min Climbing Challenge.

Normally AP records slightly more elevation than Strava but today it's gone the other way. 575m recorded on watch which is probably about right with 9 reps of 60-62m climb and one shorter rep of 20-22m. Didn't have ideal conditions with no breeze and a bit muggy but just wanted to get this out the way so i could enjoy runs over weekend. Was aiming for 10 full reps to get over 600m climb which i was on target for until the 3rd or 4th rep. Probably went off a bit hard though and was overheating by the 3rd rep so had to slow down a bit. 1st rep was about 2:50 and the last 5/6 full reps were between 3:15 and 3:25. Had 80s spare after 9 reps so climbed up for 50s to allow 30s for descent.

... Since measured ascent on OS App using features on Aerial. This gives 66m for full rep and 25m for final rep which would give 619m total. Actual ascent probably somewhere between the two.
C • Good 3

Running 23:30 intensity: (5:50 @1) + (14:56 @2) + (2:44 @3) 2.83 km (8:19 / km) +196m 6:10 / km
ahr:129 max:148 shoes: Xtalon 210 (orange)

c/d
6 PM

S&C 20:04 intensity: (13:12 @0) + (6:52 @1)
ahr:84 max:112

Thursday Jun 18, 2020 #

11 AM

S&C (Legs) 40:02 intensity: (39:26 @0) + (36 @1)
ahr:70 max:100

5 PM

Running 1:03:43 intensity: (7 @0) + (16 @1) + (20:23 @2) + (20:37 @3) + (21:45 @4) + (35 @5) 9.53 km (6:41 / km) +698m 4:54 / km
ahr:143 max:162 shoes: Xtalon 230 (black/orange)

Wednesday Jun 17, 2020 #

11 AM

HIll Walk/Run 1:28:42 intensity: (5 @0) + (12:54 @1) + (57:18 @2) + (15:21 @3) + (3:01 @4) + (3 @5) 10.04 km (8:50 / km) +1042m 5:49 / km
ahr:131 max:160 shoes: Saucony P7 #2 (Green)

6 PM

S&C (Prehab) 22:27 intensity: (22:20 @0) + (7 @1)
ahr:65 max:92

Tuesday Jun 16, 2020 #

11 AM

Running 1:19:27 intensity: (15:28 @1) + (42:58 @2) + (21:01 @4) 15.49 km (5:08 / km) +424m 4:31 / km
ahr:138 max:170 shoes: Kinabalu

Flat reps on Duddingston playing fields: 6'5'4'3'2'1 (70-85"). Gradually increasing pace with each rep from 3:25/k (sub 5:30/m) to 2:58 (sub 5).
6 PM

S&C (Core/UB) 20:04 intensity: (20:01 @0) + (3 @1)
ahr:73 max:90

Monday Jun 15, 2020 #

11 AM

Running 1:35:13 intensity: (1 @0) + (12:11 @1) + (1:07:10 @2) + (13:33 @3) + (2:18 @4) 14.16 km (6:43 / km) +1042m 4:55 / km
ahr:131 max:156 shoes: Saucony P8 (blue)

6 PM

S&C (Legs) 40:03 [0]
ahr:76 max:101

Sunday Jun 14, 2020 #

12 PM

Cycling (Indoor spin) 30:17 intensity: (6:15 @0) + (23:49 @1) + (13 @2)
ahr:95 max:125

4 PM

HIll Walk/Run 1:49:06 intensity: (16 @0) + (41:17 @1) + (44:04 @2) + (19:57 @3) + (3:28 @4) + (4 @5) 10.7 km (10:12 / km) +1269m 6:24 / km
ahr:126 max:161 shoes: Saucony P8 (blue)

Saturday Jun 13, 2020 #

11 AM

Running 3:06:37 [3] 27.84 km (6:42 / km) +1805m 5:04 / km
ahr:146 max:180 shoes: Roclite 275

6 PM

S&C (Prehab) 21:00 [0]
ahr:66 max:87

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