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Training Log Archive: AndrewM

In the 7 days ending Apr 10:

activity # timemileskm+m
  Biking (Road)12 5:12:29 80.32(15.4/h) 129.26(24.8/h) 1268
  Stretching11 2:20:00
  Running3 2:03:31 14.81(8:20) 23.83(5:11) 153
  Strength5 1:00:00
  Total20 10:36:00 95.13 153.09 1421
  [1-5]17 7:17:43

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Saturday Apr 10 #

2 PM

Running 54:42 intensity: (21 @0) + (6:35 @1) + (34:29 @2) + (12:19 @3) + (58 @4) 11.0 km (4:58 / km) +72m 4:49 / km
ahr:161 max:190 shoes: Brooks Glycerin 18

alternating 1k easy and 1k moderate/hard. The First 2 fast km were moderate, #3 was getting harder, 4 and 5 were a bit less than what a full hard effort.

Nothing too intense but nice to spice up these longer runs and slowly get back into actual workouts and build speed. Quads were feeling tired and tight so I was hit the ground harder than I would have liked but hopefully feel fine for tommorow.

fast kms
4:19
4:15
4:15 - wind slowed me down on this one
4:00
4:01

Stretching warm up/down 22:00 [0]

Friday Apr 9 #

8 AM

Biking (Road) 11:23 intensity: (1:11 @1) + (10:07 @2) + (5 @3) 4.85 km (25.6 kph) +37m
ahr:156 max:172

2 PM

Biking (Road) 12:41 intensity: (41 @0) + (6:57 @1) + (5:03 @2) 4.9 km (23.2 kph) +74m
ahr:145 max:161

4 PM

Biking (Road) 44:22 intensity: (19 @0) + (7:24 @1) + (36:36 @2) + (3 @3) 18.67 km (25.2 kph) +169m
ahr:154 max:171

Stretching 18:00 [0]
ahr:81 max:110

Thursday Apr 8 #

8 AM

Biking (Road) 10:49 intensity: (18 @0) + (2:11 @1) + (8:08 @2) + (12 @3) 4.87 km (27.0 kph) +33m
ahr:155 max:173

2 PM

Biking (Road) 13:51 intensity: (37 @0) + (6:00 @1) + (7:14 @2) 4.82 km (20.9 kph) +67m
ahr:147 max:164

3 PM

Biking (Road) 47:04 intensity: (1:03 @0) + (35:12 @1) + (10:48 @2) + (1 @3) 19.0 km (24.2 kph) +188m
ahr:144 max:166

Stretching warm up/down 10:00 [0]
ahr:73 max:90

7 PM

Strength 20:00 intensity: (7:15 @0) + (12:06 @1) + (39 @2)
ahr:128 max:151

Stretching 16:00 [0]
ahr:77 max:98

Wednesday Apr 7 #

8 AM

Biking (Road) 11:33 intensity: (1:07 @0) + (25 @1) + (9:41 @2) + (20 @3) 4.84 km (25.1 kph) +52m
ahr:156 max:174

3 PM

Biking (Road) 13:35 intensity: (2:44 @0) + (5:26 @1) + (5:23 @2) + (2 @3) 4.93 km (21.8 kph) +84m
ahr:141 max:171

6 PM

Strength (core) 10:00 intensity: (8:39 @0) + (1:21 @1)
ahr:112 max:144

7 PM

Running 26:23 intensity: (10 @0) + (2:27 @1) + (20:22 @2) + (3:17 @3) + (7 @4) 4.83 km (5:28 / km) +25m 5:19 / km
ahr:162 max:187 shoes: Brooks Glycerin 18

According to my watch I hit a max speed of 80kph and broke the 1000m world record. I should really try out for the Olympics next year.

It got a bit late to go for a ride so just did a short and easy run focusing on high cadence, ended up with a 174 spm avgerage.

Stretching warm up/down 17:00 [0]
ahr:90 max:123

9 PM

Strength (Calf exercises) 10:00 [0]

Stretching warm up/down 6:00 [0]

Tuesday Apr 6 #

8 AM

Biking (Road) 11:00 intensity: (2:11 @0) + (9 @1) + (7:16 @2) + (59 @3) + (25 @4) 4.85 km (26.5 kph) +46m
ahr:150 max:185

finally back to biking to school
2 PM

Biking (Road) 13:08 intensity: (1:21 @0) + (5:18 @1) + (6:29 @2) 5.03 km (23.0 kph) +81m
ahr:146 max:164

3 PM

Biking (Road) 1:17:47 intensity: (47 @0) + (14:18 @1) + (1:02:20 @2) + (22 @3) 33.53 km (25.9 kph) +266m
ahr:156 max:180

Shannon terrance route

Stretching warm up/down 14:00 [0]

10 PM

Strength (Calf exercises) 10:00 [0]

Stretching 7:00 [0]

Monday Apr 5 #

12 PM

Running 42:26 intensity: (22 @0) + (3:13 @1) + (31:21 @2) + (7:20 @3) + (10 @4) 8.0 km (5:18 / km) +56m 5:07 / km
ahr:162 max:183 shoes: Brooks Glycerin 18

Got out a little later than expected and didn't have to big of a breakfast so was pretty hungry and bonking by the end. Hoped to get out for longer but that wasn't happening. Sped up the last few km to get home faster to eat.

Stretching warm up/down 15:00 [0]
ahr:93 max:128

9 PM

Strength (Calf exercises) 10:00 [0]

Stretching 7:00 [0]

Sunday Apr 4 #

3 PM

Biking (Road) 45:16 intensity: (22 @0) + (7:40 @1) + (36:56 @2) + (18 @3) 18.99 km (25.2 kph) +171m
ahr:155 max:176

quick ride once I got home. not very nice weather so keeping things short plus legs were a little tired

Stretching 8:00 [0]
ahr:70 max:92

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