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Training Log Archive: Rich

In the 7 days ending Nov 17:

activity # timemileskm+mload
  Running5 4:17:11 36.06(7:08) 58.04(4:26) 288742.8
  Total5 4:17:11 36.06(7:08) 58.04(4:26) 288742.8
  [1-5]5 4:15:07

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MoTuWeThFrSaSu

Sunday Nov 17 #

11 AM

Running 9:45 intensity: (17 @0) + (1:48 @1) + (7:13 @2) + (27 @3) 2.05 km (4:45 / km) +9m 4:39 / km
ahr:128 max:141

Running 42:54 intensity: (12 @0) + (1:02 @1) + (5:16 @2) + (9:55 @3) + (26:29 @4) 10.12 km (4:14 / km) +11m 4:13 / km
ahr:152 max:166

Running 10:35 intensity: (4:39 @1) + (5:56 @2) 2.15 km (4:55 / km)
ahr:126 max:132

Saturday Nov 16 #

8 AM

Running 19:41 intensity: (26 @0) + (36 @1) + (2:06 @2) + (15:13 @3) + (1:20 @4) 4.25 km (4:38 / km) +42m 4:25 / km
ahr:143 max:159

Running 18:04 intensity: (3 @0) + (8 @1) + (6 @2) + (22 @3) + (3:58 @4) + (13:27 @5) 5.03 km (3:36 / km) +33m 3:29 / km
ahr:168 max:174

Running 1 [1] 0.0 km (5:33 / km)
ahr:122 max:122

Wednesday Nov 13 #

1 PM

Running 51:10 [3] 11.11 km (4:36 / km)

Tuesday Nov 12 #

6 PM

Running warm up/down 22:57 intensity: (49 @0) + (2:58 @1) + (16:30 @2) + (2:40 @3) 5.02 km (4:34 / km) +31m 4:26 / km
ahr:131 max:144 shoes: Adidas Adizero Adios (5) - Blu

Running 32:15 intensity: (4 @0) + (11 @1) + (20 @2) + (10:11 @3) + (15:28 @4) + (6:01 @5) 8.26 km (3:54 / km) +150m 3:35 / km
ahr:158 max:171 shoes: Adidas Adizero Adios (5) - Blu

Harriers hills Fartlek. Progress evident; getting closer to Dan on the reps.

Running warm up/down 18:57 intensity: (2 @0) + (10:59 @1) + (7:56 @2) 3.71 km (5:07 / km)
ahr:123 max:136 shoes: Adidas Adizero Adios (5) - Blu

Monday Nov 11 #

4 PM

Running 30:52 intensity: (11 @0) + (2:05 @1) + (16:34 @2) + (9:57 @3) + (2:05 @4) 6.33 km (4:52 / km) +12m 4:50 / km
ahr:137 max:157 shoes: Brooks Pure Grit

Recovery jog after yet another day to and from Didcot with seveal hours at site. Dark, wet, windy, cold.

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