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Training Log Archive: Double Decker

In the 7 days ending Oct 11:

activity # timemileskm+mload
  Running5 5:32:31 43.02(7:44) 69.23(4:48) 490229.3
  Cycling2 2:54:4774.7
  S&C3 2:30:00
  XT1 48:0514.6
  Drills2 20:00
  Total11 12:05:23 43.02 69.23 490318.6
  [1-5]8 8:55:38

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MoTuWeThFrSaSu

Sunday Oct 11 #

7 AM

Running 1:18:50 intensity: (57 @0) + (9:45 @1) + (36 @2) + (55:21 @3) + (12:11 @4) 15.15 km (5:12 / km) +273m 4:46 / km
ahr:171 max:189 shoes: Saucony Peregrine 10 ST

early blackford + braids before a cheeky munro

Saturday Oct 10 #

9 AM

Running warm up/down 18:33 intensity: (7 @0) + (21 @1) + (2:44 @2) + (13:00 @3) + (2:19 @4) + (2 @5) 4.02 km (4:37 / km)
ahr:172 max:190 shoes: Saucony Peregrine 10 ST

Running 38:48 intensity: (51 @0) + (2:18 @1) + (28:42 @2) + (6:56 @3) + (1 @4) 8.27 km (4:42 / km)
ahr:158 max:181 shoes: Inov8 X-Talon G235

4*2min T [30sec float] + 12*75sec on/off
Felt crap from the beginning, nearly bailed after a few reps but just about managed, still one of the best parts of the week with all the gals

Running warm up/down 21:10 intensity: (30 @0) + (12 @1) + (1:48 @2) + (17:52 @3) + (48 @4) 4.02 km (5:16 / km) +39m 5:01 / km
ahr:170 max:187 shoes: Saucony Peregrine 10 ST

Drills 10:00 [0]

Friday Oct 9 #

10 AM

Cycling 1:08:49 [1]
ahr:145 max:176

25.34km +208m
The classic with Jess

Thursday Oct 8 #

7 AM

Running 57:12 intensity: (1:57 @0) + (13:38 @1) + (15:27 @2) + (16:14 @3) + (8:37 @4) + (1:19 @5) 13.37 km (4:17 / km) +3m 4:16 / km
ahr:162 max:199 shoes: Saucony Peregrine 10 ST

Sunny strides with Sarah and Alice
9 AM

S&C 1:00:00 [0]

Wednesday Oct 7 #

8 AM

Running 47:56 intensity: (18 @1) + (1:36 @2) + (18:48 @3) + (23:21 @4) + (3:53 @5) 9.2 km (5:13 / km) +172m 4:46 / km
ahr:180 max:203 shoes: Saucony Peregrine 10 ST

plodding up blackford
4 PM

S&C 30:00 [0]

Tuesday Oct 6 #

9 AM

XT 48:05 intensity: (6:00 @0) + (27:39 @1) + (12:41 @2) + (1:45 @3)
ahr:144 max:178

pre-pret easy spin
6 PM

Running warm up/down 15:37 [1] 3.32 km (4:43 / km)
ahr:130 max:145

Running 28:04 [3] 6.88 km (4:05 / km)
ahr:135 max:150

3*8min T [2min float]
gps may have been a bit dodgy (and HR def) but not sure

Running warm up/down 26:21 [1] 5.01 km (5:16 / km) +4m 5:15 / km
ahr:136 max:192

inc. 6*30sec strides

Drills 10:00 [0]

Monday Oct 5 #

7 AM

Cycling 1:45:58 intensity: (9:23 @0) + (20:17 @1) + (21:32 @2) + (54:04 @3) + (23 @4) + (19 @5)
ahr:158 max:205

36.156km +654.4m
Soggy seat laps with Laura Naomi and Sarah
10 AM

S&C 1:00:00 [0]

capacity testing fun

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