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Training Log Archive: ronaldo

In the 7 days ending Oct 31:

activity # timemileskm+m
  Running4 2:53:51 18.9(9:12) 30.42(5:43) 226
  Total4 2:53:51 18.9(9:12) 30.42(5:43) 226
  [1-5]4 2:53:47
averages - rhr:51

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MoTuWeThFrSaSu

Sunday Oct 31 #

10 PM

Running 50:00 intensity: (17 @1) + (2:52 @2) + (26:51 @3) + (20:00 @4) 9.0 km (5:33 / km) +56m 5:23 / km
ahr:145 max:157 shoes: Kayanos NewYork

On paths. Windy.

Running 5:46 intensity: (20 @3) + (5:26 @4) 1.02 km (5:39 / km) +14m 5:18 / km
ahr:153 max:157 rhr:51 shoes: Kayanos NewYork

Despite the HR, this didn't feel particularly difficult. Loose legs, form felt good.

Friday Oct 29 #

6 PM

Running 30:00 intensity: (4 @0) + (17 @1) + (1:47 @2) + (19:04 @3) + (8:48 @4) 5.29 km (5:40 / km) +53m 5:24 / km
ahr:145 max:157 shoes: Kayanos NewYork

Running 13:49 intensity: (4 @2) + (6:48 @3) + (6:57 @4) 2.43 km (5:41 / km) +14m 5:32 / km
ahr:148 max:155 shoes: Kayanos NewYork

On wet grass. Felt fine.

Thursday Oct 28 #

6 PM

Running 9:00 intensity: (18 @1) + (3:07 @2) + (5:35 @3) 1.65 km (5:28 / km)
ahr:132 max:147 shoes: Kayanos NewYork

Running 36:12 intensity: (31:29 @3) + (4:43 @4) 6.01 km (6:01 / km) +51m 5:47 / km
ahr:146 max:155 shoes: Kayanos NewYork

"benchmark run" to start the programme but really a base run, felt OK to good. Wet grass, started raining by the end.

Tuesday Oct 26 #

6 PM

Running 5:50 intensity: (40 @1) + (3:00 @2) + (2:10 @3) 1.0 km (5:50 / km)
ahr:126 max:139 shoes: Kayanos NewYork

Running 23:14 intensity: (31 @2) + (11:23 @3) + (11:20 @4) 4.03 km (5:46 / km) +38m 5:30 / km
ahr:149 max:167 rhr:51 shoes: Kayanos NewYork

Lactate Threshold test, on paths
5:03km / 160HR apparently
I'd believe the HR (which was used to update the zones) but pace doesn't match last week's 10k, as more hills today. Let's say 4:45 /4:50 LT pace on flat.

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