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Training Log Archive: bexharding

In the 7 days ending Nov 3, 2013:

activity # timemileskm+m
  Running9 9:19:46 55.26(10:08) 88.94(6:18) 1334
  Core4 1:12:58
  Total12 10:32:44 55.26 88.94 1334
averages - sleep:8 rhr:47

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MoTuWeThFrSaSu

Sunday Nov 3, 2013 #

9 AM

Running 1:50:17 intensity: (2:06 @1) + (53:18 @2) + (40:11 @3) + (14:21 @4) + (21 @5) 16.3 km (6:46 / km) +138m 6:29 / km
ahr:154 max:183

Long run with COL people to find some hittaut controls good fun.

Saturday Nov 2, 2013 #

Note
rhr:55 slept:10.0

2 PM

Running 52:39 intensity: (2:39 @1) + (24:16 @2) + (19:38 @3) + (6:06 @4) 7.86 km (6:42 / km) +182m 6:00 / km
ahr:141 max:180

Plans for the day changed didn't feel well this morning and so will rerun ruddalan as a hard session on Monday instead.
Found some hittaut controls and took eksjo map for tiomila nect year
5 PM

Core 10:00 [1]

Friday Nov 1, 2013 #

10 AM

Running 17:51 intensity: (3:11 @1) + (9:26 @2) + (5:14 @3) 2.74 km (6:31 / km) +53m 5:57 / km
ahr:133 max:154

Warm up jog

Running 28:25 intensity: (4 @1) + (5:32 @2) + (4:50 @3) + (16:59 @4) + (1:00 @5) 4.45 km (6:23 / km) +52m 6:02 / km
ahr:160 max:181

4 loops of the hilly terrainy loop. with active recovery back round to the start.
I joined the last two together and ran the reovery section like it was part of the interval.
Then did a short agility loop across 2m grass up a smallslope then 5 steps 4m along at the top, 180 round a frisbee golf post and back down the steps and slope.

Running 15:58 intensity: (3:52 @1) + (10:31 @2) + (1:35 @3) 2.09 km (7:38 / km) +65m 6:36 / km
ahr:127 max:147

Warm down/crawl home
Crawl is an exageration but I felt tired.

Thursday Oct 31, 2013 #

Note
rhr:43 slept:8.0

10 AM

Running 1:33:08 intensity: (12:41 @1) + (44:15 @2) + (34:20 @3) + (1:52 @4) 13.1 km (7:07 / km) +272m 6:26 / km
ahr:136 max:165

Long run finding hitta controls
slow - yesterday in my legs

Wednesday Oct 30, 2013 #

Note
rhr:43 slept:6.5

9 AM

Core 15:00 [1]

Core session on my own in the flat.
6 PM

Running 1:02:02 intensity: (1:05 @1) + (14:20 @2) + (17:27 @3) + (29:05 @4) + (5 @5) 12.34 km (5:02 / km) +142m 4:45 / km
ahr:154 max:180

Threshold session I was trying out.
Warm up
20 minutes at threshold aim4.15/km
10 minutes 5km pace aim 3.55/km
3.50 minutes approx aim 3.40/km
actually about 10 seconds slower for each my trusty pacemaker says this is due to the hills and having the current pace not lap pace setting on my watch anyway the idea was there and I'll definitely do it again.

Tuesday Oct 29, 2013 #

Note
rhr:46 slept:7.5

Core 10:00 [1]

9 AM

Running 31:16 intensity: (2:37 @1) + (18:11 @2) + (9:39 @3) + (49 @4) 4.54 km (6:53 / km) +59m 6:28 / km
ahr:135 max:165

Morning jog and drills
6 PM

Running 1:20:45 intensity: (18 @1) + (12:39 @2) + (56:12 @3) + (11:36 @4) 14.39 km (5:37 / km) +180m 5:17 / km
ahr:149 max:171

Panlampa run on trails from Skatas with GMOKers
understanding a little more swedish though can't really join in conversation yet!
Felt good pace.

Monday Oct 28, 2013 #

Note
rhr:46 slept:8.0

9 AM

Running 10:15 intensity: (1:18 @1) + (6:51 @2) + (2:06 @3) 1.73 km (5:55 / km) +66m 4:58 / km
ahr:131 max:145

Jog over to hills.

Running 16:39 intensity: (4:06 @1) + (3:04 @2) + (4:07 @3) + (5:22 @4) 2.11 km (7:53 / km) +12m 7:40 / km
ahr:142 max:174

Hill reps

Running 9:58 intensity: (30 @1) + (5:30 @2) + (3:50 @3) + (8 @4) 1.66 km (6:00 / km) +51m 5:13 / km
ahr:137 max:167

Jog back to the flat
5 PM

Running 30:33 intensity: (28 @1) + (8:24 @2) + (18:38 @3) + (2:19 @4) + (44 @5) 5.63 km (5:26 / km) +62m 5:09 / km
ahr:145 max:198

Circuits at Chalmers cancelled due to the 'storm'... Went out for an evening run and did some circuits anyway.
C • storm 6

Core 37:58 intensity: (35:41 @1) + (2:17 @2)
ahr:93 max:134

Circuits on my own in the flat.

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