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Training Log Archive: Herbz

In the 7 days ending Feb 9:

activity # timemileskm+mload
  Road Run4 2:21:11 19.33(7:18) 31.11(4:32) 395178.9
  1 42:45 3.54(12:04) 5.7(7:30) 24954.9
  trail/fell running1 13:38 1.22(11:09) 1.97(6:56) 10010.0
  Stretching/rolling 1 10:00
  Total6 3:27:34 24.1 38.78 745243.8
  [1-5]5 3:17:34

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MoTuWeThFrSaSu

Saturday Feb 8 #

1 PM

Road Run warm up/down 6:42 intensity: (17 @1) + (3 @2) + (2:37 @3) + (3:45 @4) 1.53 km (4:23 / km) +24m 4:04 / km
ahr:163 max:177 shoes: Nike Zoom Fly 3

Road Run intervals 19:08 intensity: (17 @2) + (2:08 @3) + (10:55 @4) + (5:48 @5) 4.41 km (4:20 / km) +46m 4:07 / km
ahr:178 max:192 shoes: Nike Zoom Fly 3

4*4 [1] windyyyyy .

Road Run warm up/down 7:53 intensity: (6:12 @3) + (1:41 @4) 1.5 km (5:15 / km) +7m 5:07 / km
ahr:162 max:167 shoes: Nike Zoom Fly 3

Friday Feb 7 #

Note
(rest day)

Thursday Feb 6 #

5 PM

trail/fell running warm up/down 8:52 intensity: (16 @1) + (2:19 @2) + (5:15 @3) + (1:02 @4) 1.12 km (7:57 / km) +100m 5:29 / km
ahr:149 max:174 shoes: Scott supertrac rc

(WCOC night O) 42:45 intensity: (16 @2) + (2:47 @3) + (35:40 @4) + (4:02 @5) 5.7 km (7:30 / km) +249m 6:09 / km
ahr:175 max:190 shoes: Scott supertrac rc

Nice run on a good area . Lost a few seconds on 4 getting pulled off course by people on the short. Lost a couple of mins being an idiot on the last control but apart from that nice and clean. Good to be getting back into it.

trail/fell running warm up/down 4:46 intensity: (5 @2) + (4:37 @3) + (4 @4) 0.85 km (5:36 / km)
ahr:152 max:165 shoes: Scott supertrac rc

Wednesday Feb 5 #

4 PM

Road Run 40:45 intensity: (4 @1) + (21 @2) + (5:56 @3) + (34:24 @4) 8.78 km (4:38 / km) +142m 4:18 / km
ahr:170 max:182 shoes: Nike Zoom Fly 3

Nice and easy home from school.legs a bit achy from yesterday .
9 PM

Stretching/rolling 10:00 [0]

1:30 on each quarter of leg. Calf raises 20 x 2 . Other stuff.

Tuesday Feb 4 #

4 PM

Road Run warm up/down 8:46 intensity: (16 @1) + (33 @2) + (3:53 @3) + (4:04 @4) 1.86 km (4:43 / km) +24m 4:26 / km
ahr:162 max:174 shoes: Nike Zoom Fly 3

Road Run intervals 26:38 intensity: (2:01 @2) + (1:30 @3) + (4:06 @4) + (19:01 @5) 6.02 km (4:25 / km) +77m 4:09 / km
ahr:183 max:199 shoes: Nike Zoom Fly 3

Rest included, only way to see time continuously.

3*2k [2mins]. Without rest : 22:38 pace ~3:40

Road Run intervals (Strides ) 46 intensity: (6 @2) + (35 @3) + (5 @4) 0.24 km (3:12 / km)
ahr:153 max:174 shoes: Nike Zoom Fly 3

4* 10 seconds.

Road Run warm up/down 9:23 intensity: (6:58 @3) + (2:25 @4) 1.74 km (5:24 / km) +11m 5:14 / km
ahr:162 max:175 shoes: Nike Zoom Fly 3

Monday Feb 3 #

4 PM

Road Run (“Easy “) 21:10 intensity: (10 @1) + (6 @2) + (11 @3) + (17:48 @4) + (2:55 @5) 5.03 km (4:12 / km) +63m 3:58 / km
ahr:178 max:191 shoes: Nike Zoom Fly 3

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