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Training Log Archive: Herbz

In the 7 days ending Nov 22:

activity # timemileskm+mload
  trail/fell running3 2:05:02 14.03(8:55) 22.58(5:32) 38580.0
  X training 1 1:30:42 47634.8
  Road Run2 1:14:16 9.27(8:01) 14.91(4:59) 20645.5
  S+C1 20:0010.0
  Stretching/rolling 1 10:00
  Total8 5:20:00 23.29 37.49 1067170.3
  [1-5]7 4:53:54

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MoTuWeThFrSaSu

Sunday Nov 22 #

3 PM

trail/fell running 57:25 intensity: (18 @0) + (19 @1) + (16:52 @2) + (35:53 @3) + (4:03 @4) 11.49 km (5:00 / km) +132m 4:44 / km
ahr:157 max:182 shoes: Nike Zoom Fly

Time constraints sadly shortened it to less than I would have liked, quite pleased with the pace

Saturday Nov 21 #

4 PM

trail/fell running 32:22 intensity: (29 @1) + (11:20 @2) + (20:33 @3) 6.03 km (5:22 / km) +74m 5:04 / km
ahr:155 max:172 shoes: Nike zoomx pegasus turbo

Tried a new track out, ended up sliding around up to my ankles in sheep shit then across some waterlogged fields to the safety of the road and back on the verge. Not too bad of a loop but not when it’s wet...

Thursday Nov 19 #

4 PM

Road Run 52:21 intensity: (9:27 @0) + (14:54 @1) + (16:25 @2) + (9:32 @3) + (2:03 @4) 10.02 km (5:14 / km) +154m 4:51 / km
ahr:128 max:184 shoes: Nike Zoom Fly 3

Steady with an increase near the end.

Wednesday Nov 18 #

1 PM

X training 22:28 intensity: (4:52 @0) + (13:50 @1) + (3:46 @2) +100m
ahr:111 max:143 shoes: Vitoria carbon pro 30th annive

X training 1:08:14 intensity: (1:05 @0) + (19:43 @1) + (44:10 @2) + (3:16 @3) +376m
ahr:131 max:165 shoes: Vitoria carbon pro 30th annive

4 PM

S+C 20:00 [2]
shoes: Nike Zoom Fly 3

Actually did some s+c for once...
circuits exercises 5x20 then 50

Tuesday Nov 17 #

5 PM

Road Run warm up/down 5:24 intensity: (16 @0) + (24 @1) + (2:20 @2) + (2:24 @3) 1.02 km (5:16 / km) +24m 4:43 / km
ahr:142 max:171 shoes: Nike Zoom Fly 3

Road Run tempo 11:24 intensity: (4 @2) + (4:17 @3) + (17 @4) + (6:46 @5) 3.04 km (3:45 / km) +21m 3:38 / km
ahr:180 max:198 shoes: Nike Zoom Fly 3

3k tempo - headwind for most of it resulted in less than ideal conditions for speed. Also had to turn a few times to keep it flat. Mainly just slow due to a lack of intervals recently

Road Run warm up/down 5:07 intensity: (1:53 @2) + (2:47 @3) + (19 @4) + (8 @5) 0.84 km (6:07 / km) +8m 5:51 / km
ahr:160 max:187 shoes: Nike Zoom Fly 3

Should have been 15 mins but was rushed for a parents evening appointment.

Monday Nov 16 #

Stretching/rolling 10:00 [0]

roller time then calf raises and some other top secret stretches
5 PM

trail/fell running 35:15 intensity: (8 @0) + (11 @1) + (31:50 @2) + (3:06 @3) 5.06 km (6:58 / km) +179m 5:55 / km
ahr:144 max:164 shoes: Nike Zoom Fly 3

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