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Training Log Archive: Pablova

In the 7 days ending Feb 12, 2023:

activity # timemileskm+m
  Running (road+path)6 5:56:03 45.15(7:53) 72.66(4:54) 1292
  Running (road)3 3:07:20 29.0(6:28) 46.67(4:01) 196
  Running (mostly off-road)3 2:31:48 21.15(7:11) 34.04(4:28) 382
  S&C1 25:00
  Turbo1 12:01
  Total12 12:12:12 95.3 153.37 1870
  [1-5]11 11:47:12

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MoTuWeThFrSaSu

Sunday Feb 12, 2023 #

10 AM

Running (road+path) 1:35:21 [1] 19.96 km (4:47 / km) +489m 4:15 / km
ahr:135 max:153

Felt reasonable. Usual trails. All good.

Saturday Feb 11, 2023 #

10 AM

Running (mostly off-road) warm up/down 22:26 [1] 4.83 km (4:39 / km) +43m 4:27 / km
ahr:133 max:159

Running (mostly off-road) intervals 40:12 [4] 11.66 km (3:27 / km) +122m 3:17 / km
ahr:173 max:185

6', 2', 5', 2', 4', 2', 3', 2', 2', 1', 1' (1' easy between each)

Good XC session with a few Central guys. Felt kinda heavy legged throughout but wasn't getting dropped really which was good. Able to get some good speed on last shorter reps too.

Running (road+path) warm up/down 23:20 [1] 4.97 km (4:42 / km) +42m 4:30 / km
ahr:144 max:158

2 PM

Running (road) 30:25 [1] 6.72 km (4:31 / km) +31m 4:25 / km
ahr:140 max:153

Turbo 12:01 [1]
ahr:121 max:134

3 PM

S&C 25:00 [0]

- Superset: Back Squat / Squat Jumps : 3x5 @ 55kg / 3x5
- Arm Raises: 3x8 @ 20kg
- SL RDL: 3x6 @ 2x8kg DB
- Straight Calf Raises: 3x6 @ 16kg
- TRX Pull: 3x10

Friday Feb 10, 2023 #

Note

The last couple days and now onwards for total half a week-a week, aiming for less mileage after a couple of good weeks.
10 AM

Running (road+path) 1:03:44 [1] 13.02 km (4:54 / km) +252m 4:28 / km
ahr:131 max:151

Thursday Feb 9, 2023 #

10 AM

Running (road+path) 1:19:05 [1] 15.48 km (5:06 / km) +239m 4:45 / km
ahr:121 max:140

4 PM

Running (road+path) 55:04 [1] 11.02 km (5:00 / km) +194m 4:36 / km
ahr:127 max:158

w/ strides

Wednesday Feb 8, 2023 #

9 AM

Running (road) warm up/down 28:35 [1] 6.71 km (4:16 / km) +45m 4:07 / km
ahr:143 max:157

Running (road) intervals 26:55 [4] 7.41 km (3:38 / km) +12m 3:36 / km
ahr:172 max:185

9x2' (1')

Felt pretty crappy, just tired and legs a bit sore for some reason. Planned 10 reps but cut the last.

Running (road) warm up/down 24:34 [1] 5.47 km (4:30 / km) +34m 4:21 / km
ahr:145 max:156

2 PM

Note

Saw Chris B today for a full assessment. Pretty good findings and stuff to work on.
6 PM

Running (road+path) 39:29 [1] 8.21 km (4:49 / km) +76m 4:36 / km
ahr:132 max:145

Tuesday Feb 7, 2023 #

10 AM

Running (road) (Steady) 1:16:51 [2] 20.36 km (3:46 / km) +73m 3:42 / km
ahr:156 max:167

3 PM

Running (mostly off-road) 42:26 [1] 8.03 km (5:17 / km) +112m 4:56 / km
ahr:128 max:148

Monday Feb 6, 2023 #

4 PM

Running (mostly off-road) 46:44 [1] 9.52 km (4:55 / km) +105m 4:39 / km
ahr:130 max:149

w/ strides

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