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Training Log Archive: fletch

In the 7 days ending Jan 20, 2019:

activity # timemileskm+m
  run4 3:57:06 31.36(7:34) 50.47(4:42) 66
  MTB1 56:47 10.14(5:36) 16.32(3:29) 45
  core stability1 45:00
  paddle1 30:09 2.49(12:08) 4.0(7:32)
  Total6 6:09:02 43.99 70.79 112

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MoTuWeThFrSaSu

Sunday Jan 20, 2019 #

6 PM

run 34:16 intensity: (30 @1) + (9:17 @2) + (24:29 @3) 7.2 km (4:46 / km)
ahr:141 max:153 shoes: Saucony Freedom ISO

Easy evening jog. Still pretty warm. Achilles pretty grumpy for the first couple of minutes. Otherwise fine.

Saturday Jan 19, 2019 #

6 AM

run long 1:28:54 intensity: (12 @1) + (22:43 @2) + (1:05:22 @3) + (37 @4) 18.2 km (4:53 / km) +23m 4:51 / km
ahr:145 max:165 shoes: Hoka Clifton 4

Glad to get this one done early (by my standards) before it climbed past 40 degrees. Generally felt ok. Achilles slightly niggly and the last 15-20 minutes was pretty hard work.

Thursday Jan 17, 2019 #

4 PM

run intervals 53:49 intensity: (20 @1) + (5:57 @2) + (17:41 @3) + (25:31 @4) + (4:20 @5) 12.03 km (4:28 / km)
ahr:161 max:192 shoes: x-talon 230

4x200
2x400
1x800
2x400
4x200
Equal distance recoveries, target times 21s/100m.

Second half was quite hard.

Wednesday Jan 16, 2019 #

2 PM

MTB 56:47 intensity: (5:26 @1) + (40:10 @2) + (11:11 @3) 16.32 km (3:29 / km) +45m 3:26 / km
ahr:128 max:159 shoes: Diamondback Vectra Sport

Cruisy lap round the Greenough River. Would be more fun if I ever got round to fixing my chain slippage / gear issues.

Nicer than Zwifting in the shed.

paddle 30:09 intensity: (1:13 @1) + (7:10 @2) + (18:55 @3) + (1:53 @4) + (58 @5) 4.0 km (7:32 / km)
ahr:144 max:211 shoes: Spirit PRS plastic

Pretty windy for this, and hard to get the ski back on the car afterwards, but seeing as the ski has been in the roof for weeks and not used, thought I should use the opportunity.

Hope those HR numbers are wrong...

No GPS trace for some reason, so distance is a vague approximation.

Tuesday Jan 15, 2019 #

4 PM

run tempo 1:00:07 intensity: (17 @1) + (7:37 @2) + (21:52 @3) + (30:21 @4) 13.04 km (4:37 / km) +44m 4:32 / km
ahr:157 max:178 shoes: Hoka Clifton 4

3 x 10 min tempo: 2 min recovery.
2nd rep into the afternoon gale was tough.

Not feeling very motivated prior to this, so glad to get it done.

Monday Jan 14, 2019 #

core stability 45:00 [3]
shoes: barefoot

First ever pilates session. Except it’s not being called pilates any more, coz you can’t claim for that on private health insurance.

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