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Training Log Archive: Double Decker

In the 7 days ending Sep 27:

activity # timemileskm+mload
  Running5 4:59:16 38.28(7:49) 61.6(4:51) 510203.4
  Cycling4 4:02:2383.3
  S&C2 1:50:00
  Core1 1:00:00
  Drills2 20:00
  Total12 12:11:39 38.28 61.6 510286.7
  [1-5]9 8:50:47

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MoTuWeThFrSaSu

Sunday Sep 27 #

10 AM

Running 1:22:28 intensity: (1:28 @0) + (9:47 @1) + (12:08 @2) + (57:12 @3) + (1:35 @4) + (18 @5) 16.25 km (5:05 / km) +287m 4:40 / km
ahr:165 max:198 shoes: Saucony Peregrine 10 ST

All fun and games until Holly fell over + it turned into a rescue mission (she's all good now)
Absolute day for it though

Saturday Sep 26 #

10 AM

Running warm up/down 15:06 intensity: (42 @0) + (4:21 @1) + (9:50 @2) + (13 @3) 3.13 km (4:49 / km)
ahr:150 max:169 shoes: Saucony Peregrine 10 ST

Running 26:23 intensity: (29 @0) + (50 @1) + (17:47 @2) + (7:17 @3) 5.96 km (4:26 / km)
ahr:161 max:179 shoes: Saucony Peregrine 10 ST

2*4min (1min float), 8*60sec on/off
easing back into things, didn't feel half bad

Running warm up/down 20:22 intensity: (14 @0) + (24 @1) + (1:32 @2) + (5:41 @3) + (5:16 @4) + (7:15 @5) 3.52 km (5:47 / km)
ahr:180 max:199 shoes: Saucony Peregrine 10 ST

what is going on here lol

Drills 10:00 [0]

Friday Sep 25 #

2 PM

Cycling 1:14:51 [1]
ahr:147 max:174

27.279km +220m
with Jess
6 PM

Core 1:00:00 [0]

Thursday Sep 24 #

7 AM

Cycling 55:42 [1]
ahr:130 max:162

20.254km +98m
Rating a quick skidadle first thing
9 AM

S&C 50:00 [0]

5 PM

Running 48:17 intensity: (37 @0) + (1:17 @1) + (13:01 @2) + (15:41 @3) + (17:38 @4) + (3 @5) 10.6 km (4:33 / km) +57m 4:26 / km
ahr:171 max:190

KF squad w 5*30sec strides

Wednesday Sep 23 #

7 AM

Cycling 45:46 [1]
ahr:138 max:173

16.073km +219.2m
12 PM

Running 50:53 intensity: (2:48 @1) + (32:09 @2) + (15:56 @3) 10.03 km (5:04 / km) +162m 4:42 / km
ahr:160 max:176 shoes: Saucony Peregrine 10 ST

hermitage w Alice

Tuesday Sep 22 #

8 AM

Running warm up/down 15:15 intensity: (22 @0) + (32 @1) + (14:16 @2) + (5 @3) 3.07 km (4:58 / km)
ahr:158 max:170

Running 22:02 [3] 5.33 km (4:08 / km) +2m 4:08 / km
ahr:160 max:170

3*6min [2min]

Running warm up/down 18:30 intensity: (21 @0) + (37 @1) + (16:39 @2) + (53 @3) 3.71 km (4:59 / km) +2m 4:58 / km
ahr:159 max:168

w strides

Drills 10:00 [0]

Monday Sep 21 #

10 AM

S&C 1:00:00 [0]

2 PM

Cycling 1:06:04 intensity: (6:39 @0) + (4:11 @1) + (14:59 @2) + (39:18 @3) + (57 @4)
ahr:162 max:183

25.308km +206.8m
Best route to avoid the wind

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