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Training Log Archive: Rich

In the 7 days ending Jul 12, 2015:

activity # timemileskm+m
  Running9 7:34:57 61.7(7:22) 99.29(4:35) 830
  Strength and Conditioning2 1:26:01
  Running Drills1 6:01 0.47(12:53) 0.75(8:00)
  Total10 9:06:59 62.16 100.04 830
  [1-5]10 9:06:26

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MoTuWeThFrSaSu

Sunday Jul 12, 2015 #

5 PM

Running warm up/down 18:13 intensity: (5:02 @1) + (5:57 @2) + (3:30 @3) + (3:44 @4) 4.32 km (4:13 / km) +13m 4:09 / km
ahr:140 max:168 shoes: Adida Adizero Adios Boost 2

Running intervals 26:12 intensity: (47 @1) + (2:57 @2) + (3:01 @3) + (19:27 @4) 6.95 km (3:46 / km) +85m 3:33 / km
ahr:159 max:170 shoes: Adida Adizero Adios Boost 2

Running warm up/down 15:58 intensity: (4:28 @1) + (8:12 @2) + (3:18 @3) 3.29 km (4:52 / km) +14m 4:46 / km
ahr:133 max:156 shoes: Adida Adizero Adios Boost 2

Saturday Jul 11, 2015 #

8 AM

Running 1:57:36 intensity: (2:35 @1) + (25:51 @2) + (1:28:58 @3) + (12 @4) 26.59 km (4:25 / km) +216m 4:15 / km
ahr:147 max:159 shoes: Puma Faas 300 V3

Friday Jul 10, 2015 #

7 AM

Running 33:25 intensity: (6:16 @1) + (18:57 @2) + (8:12 @3) 7.26 km (4:36 / km) +38m 4:29 / km
ahr:136 max:157 shoes: Sketchers Go Run 2

Wednesday Jul 8, 2015 #

6 AM

Strength and Conditioning 38:17 [1]
ahr:102 max:127 shoes: Inov8 F-lite 195

Running 22:03 intensity: (2:03 @1) + (15:45 @2) + (4:15 @3) 4.8 km (4:36 / km) +23m 4:29 / km
ahr:136 max:153 shoes: Sketchers Go Run 2

ITW at a faster pace than my body needed to make sure I caught the train.
5 PM

Running 27:27 intensity: (19:11 @1) + (8:16 @2) 5.67 km (4:50 / km) +162m 4:14 / km
ahr:124 max:136 shoes: Sketchers Go Run 2

Plod to pick Grace up from her Grandma's from the station. Felt in need of an easier day.

Tuesday Jul 7, 2015 #

6 AM

Running 44:03 intensity: (25:48 @1) + (18:15 @2) 8.92 km (4:56 / km) +62m 4:46 / km
ahr:126 max:141 shoes: Adidas Adizero Adios Boost (2)

Res then ITW
6 PM

Running warm up/down 22:35 intensity: (9:40 @1) + (12:55 @2) 4.51 km (5:00 / km) +176m 4:11 / km
ahr:126 max:142 shoes: Adidas Adizero Adios Boost (2)

Running intervals 36:58 intensity: (11:57 @1) + (4:53 @2) + (8:42 @3) + (11:21 @4) + (5 @5) 7.62 km (4:51 / km) +2m 4:51 / km
ahr:141 max:175 shoes: Adidas Adizero Adios Boost (2)

Harriers Pyramid

200m (45s), 400m (60s), 600m (75s), 800m (90s), 1km (105s), 1.2km (120s) and back down with 15s less recovery after each. First session back where I felt I didn't fall to peices in the second half of the session. Wind was pretty strong tonight so considering that I was pretty happy with the times on the longer reps, felt a distinct lack of speed on the shorter ones though.

Running warm up/down 18:21 intensity: (10:18 @1) + (8:03 @2) 3.75 km (4:54 / km) +1m 4:54 / km
ahr:126 max:138 shoes: Adidas Adizero Adios Boost (2)

Monday Jul 6, 2015 #

7 AM

Running 37:54 intensity: (3:26 @1) + (27:44 @2) + (5:59 @3) + (45 @4) 8.08 km (4:41 / km) +11m 4:40 / km
ahr:136 max:162 shoes: Puma Faas 300 V3

10 AM

Strength and Conditioning 47:44 intensity: (43:32 @1) + (3:36 @2) + (36 @3)
ahr:109 max:147 shoes: Inov8 F-lite 195

5 PM

Running 9:32 intensity: (39 @1) + (8:53 @2) 2.2 km (4:20 / km) +15m 4:11 / km
ahr:129 max:138 shoes: Puma Faas 300 V3

Out to the Embankment for some sprints to avoid the rush hour as I was driving home tonight

Running Drills 6:01 intensity: (5:54 @1) + (7 @2) 0.75 km (8:00 / km)
ahr:102 max:129 shoes: Puma Faas 300 V3

5 x ~50m all out sprints. Walk back recovery.

Running 24:40 intensity: (33 @0) + (4:40 @1) + (18:51 @2) + (36 @3) 5.34 km (4:37 / km) +12m 4:34 / km
ahr:132 max:146 shoes: Puma Faas 300 V3

Around the Embankment before heading back into town to the car along the Trent and Canal.

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