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Training Log Archive: bexharding

In the 7 days ending Oct 5, 2013:

activity # timemileskm+m
  Running7 6:13:37 36.98(10:06) 59.52(6:17) 1243
  Core4 54:57
  Orienteering1 40:06 2.75(14:34) 4.43(9:03) 108
  Total10 7:48:40 39.74 63.95 1351
averages - sleep:8.2 rhr:48

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SuMoTuWeThFrSa

Saturday Oct 5, 2013 #

Note
rhr:52 slept:8.5

C • Have you had any luck fixin... 5
12 PM

Running race 20:13 intensity: (17 @1) + (9 @2) + (20 @3) + (13:21 @4) + (6:06 @5) 4.9 km (4:08 / km) +50m 3:56 / km
ahr:175 max:188

5km race in Slottskogen
Couple hills, not a massive field but good to race and just felt comfortable pushing it but not beyond comfort zone, maybe next 5km.

Running 13:15 intensity: (2:51 @1) + (8:11 @2) + (2:13 @3) 1.73 km (7:40 / km) +63m 6:29 / km
ahr:129 max:150

Running 22:01 intensity: (8:03 @1) + (5:33 @2) + (4:05 @3) + (3:43 @4) + (37 @5) 3.4 km (6:29 / km) +23m 6:16 / km
ahr:144 max:184

Friday Oct 4, 2013 #

1 PM

Running 47:13 intensity: (4:12 @1) + (21:00 @2) + (16:51 @3) + (5:10 @4) 6.87 km (6:52 / km) +140m 6:14 / km
ahr:139 max:176

5 PM

Core 14:33 [1]
rhr:45 slept:8.0

core session 4

Thursday Oct 3, 2013 #

Note
rhr:49 slept:8.0

11 AM

Core 15:30 [1]

Squats lunges press ups
core circuit 3
5 PM

Running 9:32 intensity: (1:01 @1) + (1:51 @2) + (2:03 @3) + (4:03 @4) + (34 @5) 1.25 km (7:38 / km) +24m 6:57 / km
ahr:150 max:183

Orienteering 40:06 intensity: (1:03 @1) + (5:19 @2) + (15:14 @3) + (18:30 @4) 4.43 km (9:03 / km) +108m 8:04 / km
ahr:156 max:177

Orienteering on Angarden again but I don't mind it's lovely!!
Thought I was going faster than time says but maybe slowed towards the end. I started off well and everthing made a lot of sense! What I wanted to see I did!
And no niggles anywhere!

Running 11:06 intensity: (1:06 @1) + (4:34 @2) + (3:12 @3) + (2:14 @4) 1.77 km (6:16 / km) +26m 5:51 / km
ahr:140 max:168

Wednesday Oct 2, 2013 #

Note
rhr:49 slept:8.0

12 PM

Core 12:30 [1]

Started with squats and press ups
then:
4 PM

Running 1:20:36 intensity: (10:51 @1) + (46:41 @2) + (18:11 @3) + (4:47 @4) + (6 @5) 12.73 km (6:20 / km) +217m 5:50 / km
ahr:133 max:180

Went to find chalmers where they do circuits and meet for training on a wednesday. Now I know where it is! Also went into angarden again it's beautiful.

Tuesday Oct 1, 2013 #

Note
rhr:49 slept:8.0

9 AM

Running 15:02 intensity: (1:43 @1) + (6:44 @2) + (5:25 @3) + (1:10 @4) 2.36 km (6:22 / km) +61m 5:39 / km
ahr:137 max:166

Morning jog to warm up for core and to see around the area.

Core 12:24 [1]

Running 9:37 intensity: (5 @1) + (1:31 @2) + (5:17 @3) + (2:35 @4) + (9 @5) 1.8 km (5:21 / km) +37m 4:51 / km
ahr:154 max:183

Warm up
bit fast maybe should jog before we start

Running 33:33 intensity: (1:38 @1) + (3:31 @2) + (4:24 @3) + (23:05 @4) + (55 @5) 6.48 km (5:11 / km) +50m 4:59 / km
ahr:162 max:182

Intervals/fartlek

Running 9:13 intensity: (6:20 @2) + (2:53 @3) 1.41 km (6:32 / km) +17m 6:10 / km
ahr:136 max:158

Warm down

Monday Sep 30, 2013 #

Note
rhr:52 slept:8.0

9 AM

Running 1:09:29 intensity: (4:04 @1) + (33:31 @2) + (28:47 @3) + (3:07 @4) 10.54 km (6:36 / km) +400m 5:33 / km
ahr:139 max:167

Long run adventure from the flat into angarden.
Pretty slow but found my way around and loved the bit in angarden and botanics.
5 PM

Running 32:47 [3] 4.28 km (7:40 / km) +137m 6:36 / km

Tried to go to circuits but got completely lost on the way so gave up and just ran instead.

Sunday Sep 29, 2013 #

Note
rhr:42 slept:9.0 (rest day)


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