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Training Log Archive: Herbz

In the 7 days ending Feb 16:

activity # timemileskm+mload
  Road Run4 2:02:41 16.83(7:17) 27.08(4:32) 367149.5
  1 34:01 3.24(10:30) 5.21(6:31) 18021 /26c80%41.5
  Track running 1 44 0.13(5:26) 0.22(3:23)0.6
  Total4 2:37:26 20.2(7:48) 32.51(4:51) 54721 /26c80%191.5
  [1-5]4 2:37:17

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MoTuWeThFrSaSu

Thursday Feb 13 #

6 PM

Road Run warm up/down 6:18 intensity: (9 @1) + (9 @2) + (4:02 @3) + (1:58 @4) 1.34 km (4:42 / km) +12m 4:29 / km
ahr:158 max:176 shoes: Scott supertrac rc

34:01 intensity: (4 @1) + (14 @2) + (3:13 @3) + (29:25 @4) + (1:05 @5) *** 5.21 km (6:31 / km) +180m 5:34 / km
ahr:174 max:188 spiked:21/26c shoes: Scott supertrac rc

Road Run warm up/down 9:55 intensity: (5 @1) + (13 @2) + (7:24 @3) + (2:13 @4) 1.95 km (5:05 / km) +13m 4:56 / km
ahr:156 max:170 shoes: Scott supertrac rc

Wednesday Feb 12 #

4 PM

Road Run 45:14 intensity: (9 @1) + (35 @2) + (3:55 @3) + (40:35 @4) 10.1 km (4:29 / km) +149m 4:10 / km
ahr:170 max:181 shoes: Nike Zoom Fly 3

Chill pace wasn’t feeling up to much meant to do longer

Tuesday Feb 11 #

4 PM

Road Run warm up/down 6:56 intensity: (4 @0) + (7 @1) + (8 @2) + (41 @3) + (5:56 @4) 1.53 km (4:32 / km) +22m 4:13 / km
ahr:166 max:178 shoes: Nike Zoom Fly 3

Road Run intervals 26:41 intensity: (51 @2) + (2:10 @3) + (11:16 @4) + (12:24 @5) 6.1 km (4:22 / km) +95m 4:03 / km
ahr:180 max:193 shoes: Nike Zoom Fly 3

3*2k [1.5mins] . The wind just made this an absolute grind. Spent the whole thing wanting to puke. Pace without rests ~4:50.

Track running intervals (Strides ) 44 intensity: (7 @2) + (32 @3) + (5 @4) 0.22 km (3:23 / km)
ahr:157 max:169 shoes: Nike Zoom Fly 3

4*10 seconds

Road Run warm up/down 5:08 intensity: (17 @3) + (4:51 @4) 1.16 km (4:26 / km)
ahr:170 max:176 shoes: Nike Zoom Fly 3

Monday Feb 10 #

4 PM

Road Run 22:29 intensity: (5 @0) + (9 @1) + (3 @2) + (3:15 @3) + (18:57 @4) 4.9 km (4:35 / km) +75m 4:15 / km
ahr:170 max:181 shoes: Nike Zoom Fly 3

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