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Training Log Archive: Double Decker

In the 7 days ending Oct 4:

activity # timemileskm+mload
  Running5 5:20:18 41.5(7:43) 66.78(4:48) 424255.5
  Cycling3 3:23:3172.7
  S&C2 1:45:00
  Drills3 30:00
  Core1 30:00
  Total11 11:28:49 41.5 66.78 424328.2
  [1-5]8 8:24:38

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MoTuWeThFrSaSu

Sunday Oct 4 #

9 AM

Running 1:22:16 intensity: (31 @0) + (1:08 @1) + (8:47 @2) + (53:37 @3) + (17:36 @4) + (37 @5) 15.12 km (5:26 / km) +281m 4:59 / km
ahr:174 max:193 shoes: Saucony Peregrine 10 ST

Muddy Mortonhall w Louis + Noah

Saturday Oct 3 #

10 AM

Running warm up/down 18:23 intensity: (1:18 @0) + (2:32 @1) + (8:30 @2) + (4:12 @3) + (1:51 @4) 3.82 km (4:49 / km)
ahr:159 max:188 shoes: Saucony Peregrine 10 ST

Running 38:32 intensity: (17 @0) + (22 @1) + (1:12 @2) + (13:45 @3) + (21:59 @4) + (57 @5) 8.55 km (4:31 / km)
ahr:179 max:195 shoes: Inov8 X-Talon G235

4*2min T [30sec float] + 10+90sec on/off
Grim weather, actually rated it

Running 22:39 intensity: (15 @1) + (34 @2) + (5:35 @3) + (14:59 @4) + (1:16 @5) 4.09 km (5:32 / km) +40m 5:17 / km
ahr:181 max:202

Drills 10:00 [0]

Friday Oct 2 #

9 AM

Cycling 1:11:22 [1]
ahr:138 max:175

25.36km +209m

Thursday Oct 1 #

9 AM

S&C 45:00 [0]

3 PM

Running 1:00:14 [3] 14.16 km (4:15 / km) +35m 4:12 / km
ahr:153 max:174

40 steady (with Noah for 6k) 20 easy

Drills 10:00 [0]

Wednesday Sep 30 #

7 AM

Running 38:56 intensity: (1:03 @0) + (6:27 @1) + (7:48 @2) + (18:28 @3) + (4:41 @4) + (29 @5) 8.03 km (4:51 / km) +64m 4:40 / km
ahr:165 max:195 shoes: Saucony Peregrine 10 ST

early plod w Matt
5 PM

Core 30:00 [0]

Tuesday Sep 29 #

9 AM

Cycling 46:24 intensity: (5:25 @0) + (9:32 @1) + (15:17 @2) + (15:24 @3) + (46 @4)
ahr:154 max:184

16.029km +226.5m
6 PM

Running warm up/down 17:05 intensity: (45 @0) + (2:37 @1) + (5:52 @2) + (7:21 @3) + (30 @4) 3.57 km (4:47 / km) +1m 4:46 / km
ahr:161 max:184

Running 24:31 intensity: (14 @0) + (3 @1) + (22 @2) + (23:23 @3) + (29 @4) 6.07 km (4:02 / km)
ahr:173 max:181

5*4min [1min float]
Not the one

Running warm up/down 17:42 intensity: (51 @0) + (24 @1) + (4:07 @2) + (12:20 @3) 3.37 km (5:15 / km) +4m 5:13 / km
ahr:164 max:177

Drills 10:00 [0]

Monday Sep 28 #

7 AM

Cycling 1:25:45 intensity: (8:47 @0) + (25:35 @1) + (50:30 @2) + (53 @3)
ahr:147 max:172

30.344km +550.2m
pre-gym seat laps
9 AM

S&C 1:00:00 [0]

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