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Training Log Archive: JONBONESJONES

In the 7 days ending Mar 22:

activity # timemileskm+mload
  Running11 8:38:15 69.17(7:30) 111.31(4:39) 653185.7
  Total11 8:38:15 69.17(7:30) 111.31(4:39) 653185.7
  [1-5]11 8:34:39
averages - sleep:9 rhr:40

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MoTuWeThFrSaSu

Sunday Mar 22 #

12 PM

Running 25:38 [1] 5.02 km (5:06 / km) +15m 5:02 / km
ahr:143 max:161

Very short jog w daddy to get a health check on my back. Was okay. Gonna have a short run this evening too, and hopefully back in normal training tomorrow
8 PM

Running 18:54 intensity: (28 @0) + (2:11 @1) + (13:51 @2) + (2:24 @3) 5.04 km (3:45 / km) +15m 3:42 / km
ahr:149 max:167

Better

Saturday Mar 21 #

Note
rhr:40 slept:9.0 (injured)

Coronavirus in my lower back

Friday Mar 20 #

9 AM

Running 1:17:23 intensity: (48 @0) + (1:08:55 @1) + (7:40 @2) 13.77 km (5:37 / km) +203m 5:14 / km
ahr:127 max:147

Easy trail jog
3 PM

Running 19:17 intensity: (8 @0) + (6:40 @1) + (12:29 @2) 3.89 km (4:57 / km) +51m 4:39 / km
ahr:141 max:156

Warm up to the Friday session. So intense back spasms that I had to call it quits after the warm up :(

Thursday Mar 19 #

12 PM

Running 49:46 intensity: (39 @0) + (49:07 @1) 9.21 km (5:24 / km) +66m 5:13 / km
ahr:114 max:130

Slow jog/brisk walk

Wednesday Mar 18 #

10 AM

Running 1:09:56 intensity: (11 @0) + (27:18 @1) + (24:04 @2) + (14:06 @3) + (4:17 @4) 16.0 km (4:22 / km) +42m 4:19 / km
ahr:147 max:173 rhr:39 slept:9.0

Wednesday session. 21:30 tempo + stairs + 8*100m
8 PM

Running 40:13 intensity: (17 @0) + (12:57 @1) + (26:59 @2) 10.12 km (3:58 / km) +14m 3:57 / km
ahr:143 max:156

Easy 10. Felt good!

Tuesday Mar 17 #

11 AM

Running 1:14:56 intensity: (34 @0) + (1:11:12 @1) + (3:10 @2) 13.45 km (5:34 / km) +203m 5:11 / km
ahr:127 max:148 rhr:39 slept:9.0

Same ol' trail. Tired after yesterday's workout
8 PM

Running 21:22 intensity: (18 @0) + (18:11 @1) + (2:53 @2) 5.04 km (4:14 / km) +14m 4:11 / km
ahr:132 max:147

Very short and easy evening run

Monday Mar 16 #

11 AM

Running 59:48 intensity: (49:48 @1) + (10:00 @2) 13.58 km (4:24 / km) +17m 4:22 / km
rhr:40 slept:9.0

Easy run with 6 crossovers
6 PM

Running 1:01:02 intensity: (13 @0) + (12:33 @1) + (23:20 @2) + (23:00 @3) + (1:56 @4) 16.18 km (3:46 / km) +14m 3:45 / km
ahr:153 max:174

Fartlek (gravel loop): 8*1km + 4*400m (3:20-3:10 & 73-70sec)

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