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Training Log Archive: JONBONESJONES

In the 7 days ending Nov 8:

activity # timemileskm+mload
  Running7 6:50:31 59.72(6:52) 96.11(4:16) 1324290.6
  XT (bike if not specified)2 1:20:0031.2
  S&C2 20:005.0
  Total9 8:30:31 59.72 96.11 1324326.8
  [1-5]9 8:26:19
averages - rhr:42 weight:65.8kg

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MoTuWeThFrSaSu

Sunday Nov 8 #

S&C 10:00 [1]

3*4reps crouch squat 53kg
1 PM

Running 1:10:53 intensity: (1:19 @0) + (1:09:34 @1) 11.14 km (6:22 / km) +144m 5:59 / km
rhr:44 weight:65.4kg

Rest day jog in the forest

Saturday Nov 7 #

12 PM

XT (bike if not specified) 45:00 intensity: (1:35 @0) + (8:07 @1) + (35:14 @2) + (4 @3)
ahr:129 max:148

Easy
9 PM

Running 49:59 intensity: (12 @0) + (31 @1) + (13:10 @2) + (14:45 @3) + (20:19 @4) + (1:02 @5) 11.1 km (4:30 / km) +324m 3:56 / km
ahr:154 max:175

Treadmill session: 10min WU (16kmh) straight into 5mins (19.5kmh).1min recovery then 3*13*(30/15).
Set 1 and 2 (19.5kmh and 5% incline), set 3 (22kmh and 2%)
2-3min between sets

Friday Nov 6 #

5 PM

Running 59:33 intensity: (3 @0) + (12 @1) + (11:02 @2) + (42:48 @3) + (5:28 @4) 16.64 km (3:35 / km) +136m 3:26 / km
ahr:152 max:168

Downtown loop. Felt great

Thursday Nov 5 #

5 PM

Running 59:26 intensity: (4 @0) + (17 @1) + (14:27 @2) + (17:39 @3) + (26:59 @4) 16.46 km (3:37 / km) +57m 3:33 / km
ahr:155 max:171 rhr:39 weight:66.3kg

10*1km (3:18-3:11-3:09-3:07-3:06-3:06-3:05-3:06-3:06-3:07) 1:10-15 jog recovery. Low key one of my very best workouts ever considering where I ran the intervals. Heart rate never crossed LTHR

Wednesday Nov 4 #

6 PM

Running 15:26 intensity: (38 @0) + (4:12 @1) + (10:00 @2) + (36 @3) 3.67 km (4:12 / km) +54m 3:55 / km
ahr:130 max:151 rhr:42 weight:65.7kg

Interval turned into a short easy run because I was tired. Intervals tomorrow instead

Tuesday Nov 3 #

2 PM

Running 1:38:30 intensity: (15 @0) + (2:43 @1) + (41:32 @2) + (53:51 @3) + (9 @4) 20.48 km (4:49 / km) +553m 4:14 / km
ahr:145 max:162

Easy trail run

XT (bike if not specified) 35:00 intensity: (3 @0) + (23:46 @1) + (11:11 @2)
ahr:127 max:134

35mins on the trainer after the run

S&C 10:00 [1]

Weights to finish the session.
(4 reps)
3 sets of crouch squats (43kg)
1 set of one-legged half squats (63kg) *Felt super sketchy with my poor balance so called it quits after 1 set
3 sets of regular squats (83kg)

Monday Nov 2 #

4 PM

Running 56:44 intensity: (3 @0) + (13 @1) + (1:14 @2) + (18:02 @3) + (37:12 @4) 16.62 km (3:25 / km) +57m 3:21 / km
ahr:159 max:170 rhr:41 weight:65.7kg

Moderate run. Felt super easy. Good sign of things to come

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