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Training Log Archive: Frey

In the 7 days ending Nov 28:

activity # timemileskm+mload
  Running5 5:39:33 34.93(9:43) 56.21(6:02) 805201.0
  S+C1 20:00
  Total6 5:59:33 34.93 56.21 805201.0
  [1-5]5 5:38:11

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MoTuWeThFrSaSu

Sunday Nov 28 #

3 PM

Running 1:39:42 intensity: (19:20 @1) + (20:36 @2) + (59:46 @3) 14.84 km (6:43 / km) +355m 6:00 / km
ahr:161 max:180 shoes: speedcross 5

Solo BnB
Very slow but just let my body roll along at the pace it needed
Smaller week (hours) than planned because of my back but no biggy, exams will start to cut that back anyway

Saturday Nov 27 #

5 PM

Running 48:18 intensity: (16 @0) + (2:16 @1) + (4:22 @2) + (40:59 @3) + (25 @4) 8.84 km (5:28 / km) +124m 5:06 / km
ahr:172 max:190 shoes: saucony guide

Slap with Kora

Friday Nov 26 #

6 PM

Running 54:58 intensity: (16 @0) + (12:09 @1) + (19:17 @2) + (23:16 @3) 8.59 km (6:24 / km) +148m 5:54 / km
ahr:159 max:183 shoes: speedcross 5

PC Plod and Noddy

Thursday Nov 25 #

5 PM

Running warm up/down 19:14 intensity: (23 @0) + (4:16 @1) + (6:17 @2) + (8:18 @3) 3.51 km (5:29 / km)
ahr:155 max:174 shoes: saucony guide

Running intervals 37:00 intensity: (32 @1) + (1:10 @2) + (20:58 @3) + (14:20 @4) 7.06 km (5:14 / km)
ahr:177 max:190 shoes: saucony guide

2*[8(2), 4(1.5), 2(1)]
1st set - 4.40, 4.30, 4.30 pace
2nd set - 4.40, 4.40, 4.35 pace
Chuffed chuffed chuffed, was going to take the second set much slower to give my body a chance but didn't need to:) 8mins is definitely where I thrive, just need to build up on the speed now - good things to come

Running warm up/down 7:38 intensity: (1:04 @1) + (2:55 @2) + (3:39 @3) 1.24 km (6:10 / km) +7m 5:59 / km
ahr:160 max:170 shoes: saucony guide

Wednesday Nov 24 #

5 PM

Running 1:12:43 intensity: (27 @0) + (20:23 @1) + (17:26 @2) + (32:04 @3) + (2:15 @4) + (8 @5) 12.12 km (6:00 / km) +171m 5:36 / km
ahr:158 max:200

Didn't sleep well, woke up very sore, but somehow cycling to cammyT loosened it almost completely off, now just feels like doms from weights
Fun route with kora, only started to tighten towards the end so happy days

Tuesday Nov 23 #

Note

Still super sore, piling on the deep heat and ibuprofen
Wanted to do intervals today, but imma give it a miss

Monday Nov 22 #

Note
(rest day)

Pulled something in my back, hurt when I woke up but tried to stretch/roll it and it got worse.
Big assignment due tomorrow anyway so need all the time I can get
3 PM

S+C 20:00 [0]

Pain

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