In the 7 days ending Oct 12, 2014:
Running intervals 49:18 intensity: (7 @0) + (13:58 @1) + (6:35 @2) + (19:47 @3) + (8:51 @4) 8.27 km (5:58 / km) +149m 5:28 / km ahr:147 max:178 shoes: Nike Zoom Structure (2014)
Note slept:9.0 (injured)
Strength & Conditioning 10:00 [1]
Note slept:7.5 (injured)
Cross trainer 30:03 intensity: (27 @0) + (28:08 @1) + (1:28 @2) 3.65 km (8:14 / km) ahr:126 max:140
Other intervals (Rowing) 12:31 intensity: (1 @0) + (51 @1) + (2:53 @2) + (5:33 @3) + (3:13 @4) ahr:154 max:173
Running warm up/down 12:14 intensity: (19 @0) + (11:55 @1) 2.06 km (5:56 / km) +4m 5:52 / km ahr:122 max:131 shoes: Inov-8 F-Lite™ 195 (2013) p2
Running intervals 36:01 intensity: (24:55 @1) + (9:41 @2) + (1:25 @3) 6.35 km (5:40 / km) +4m 5:39 / km ahr:131 max:154 shoes: Inov-8 F-Lite™ 195 (2013) p2
Note slept:8.0 (injured)
Cycling (road) 43:31 intensity: (2 @0) + (7:25 @1) + (27:30 @2) + (8:34 @3) 23.37 km (32.2 kph) +58m ahr:143 max:164
Cycling (road) intervals 20:05 intensity: (2 @0) + (7:55 @1) + (3:10 @2) + (3:20 @3) + (5:38 @4) 8.67 km (25.9 kph) +147m ahr:143 max:178
Cycling (road) 49:59 intensity: (15:09 @1) + (27:13 @2) + (5:30 @3) + (2:07 @4) 23.98 km (28.8 kph) +48m ahr:139 max:176
Cross trainer 20:03 intensity: (17 @0) + (10:39 @1) + (7:50 @2) + (1:17 @3) 3.66 km (5:29 / km) ahr:130 max:151
Running intervals 50:12 intensity: (14 @0) + (42:50 @1) + (7:08 @2) 9.25 km (5:25 / km) +4m 5:25 / km ahr:129 max:143
Note slept:6.0 (injured)
Strength & Conditioning 20:00 [1]
Note slept:8.0 (injured) (rest day)
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