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Training Log Archive: kido

In the 7 days ending Jul 27, 2019:

activity	#	time	miles		km		+m
Jogging	5	6:01:08	43.71	(8:16)	70.35	(5:08)	505
Cycling	3	1:25:33	22.24	(15.6/h)	35.79	(25.1/h)	107
Swimming	1	55:00	1.55	(35:24)	2.5	(22:00)
Running	2	14:05	2.3	(6:08)	3.7	(3:48)	95
Total	9	8:35:46	69.8	(7:23)	112.34	(4:35)	707

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Thursday Jul 25, 2019 #

6 AM

Swimming 55:00 [3] 2.5 km (22:00 / km)

300s, alternating threshold and drill. My lane is still slow and has too much rest. Need to get better so I can move up.

6 PM

Jogging warm up/down 15:09 [3] 2.96 km (5:07 / km) +24m 4:55 / km

Running intervals 8:05 [5] 1.9 km (4:15 / km) +95m 3:24 / km
ahr:168 max:181

5 x Hills. Good first one, consistent middle three, tired on the last one. Feeling a bit chesty again but otherwise pretty good.

Jogging warm up/down 37:39 [3] 7.15 km (5:16 / km) +34m 5:09 / km

Jog down recoveries and warm down.

Wednesday Jul 24, 2019 #

6 PM

Jogging 1:02:40 [3] 13.02 km (4:49 / km) +74m 4:41 / km
ahr:147 max:166

Steady run from home. Felt good in the legs and body today but HR a touch high and also feeling a bit chesty (breathing a bit restricted) at times.

Tuesday Jul 23, 2019 #

6 PM

Jogging warm up/down 17:00 [3] 3.27 km (5:12 / km) +26m 5:00 / km

Running intervals 6:00 [5] 1.8 km (3:20 / km)
ahr:172 max:180

6 x 1 min on 1 min off. Absolutely POURED rain. The track was ankle-deep water and I seemed to do the ints right into the gale force wind. Wasn't sure on the shorter session today but ended up actually finding it a bit of a struggle (aerobically, legs were OK) so probably a good idea.

Jogging warm up/down 34:19 [3] 6.67 km (5:09 / km) +70m 4:53 / km

Recoveries and warm down via the Tan.

Monday Jul 22, 2019 #

8 AM

Cycling 17:49 [3] 6.96 km (23.4 kph) +47m

12 PM

Jogging 34:38 [3] 7.01 km (4:56 / km) +37m 4:49 / km
ahr:140 max:160

Easy lunch run from work. Veeeerrryyy windy.

5 PM

Cycling 17:44 [3] 7.14 km (24.2 kph) +60m

6 PM

Cycling 50:00 [3] 21.69 km (26.0 kph)
ahr:135 max:162

Sufferfest - Power Station. Was really windy out and Kyhil wasn't riding so stayed indoors. "Climbing" session so all low cadence stuff, not very aerobically challenging just strength. Trainer struggled with the high-power low-cadence stuff, slipped a bit.

Sunday Jul 21, 2019 #

8 AM

Jogging long 2:39:43 [3] 30.27 km (5:17 / km) +240m 5:05 / km
ahr:143

Ran 30 for 30! Didn't have time to go anywhere nice so just the Capital City Trail loop from home. Had Kyhil for company for 11km, Sarah from MUAC met us at 10km and ran the rest with me, and also had Tony and Ellie from MUAC for company in the middle for parts. Good company, went quickly. Still a fun adventure even if it wasn't particularly scenic.

C • 30 for 30 4

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