Training Log Archive: RowanIn the 7 days ending Nov 12, 2023:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||
Sunday Nov 12, 2023 #
12 PM
Running 30:20 [3] 5.9 km (5:08 / km)
ahr:159
3 x 1km intervals at just over 4 min pace. Harder today so stopped after three instead of the four that I had considered.
Saturday Nov 11, 2023 #
7 AM
Running 1:00:00 [3] 8.96 km (6:42 / km) +135m 6:14 / km
ahr:151
Morning run with Zoe. From home went to Vernon farm park, up to Roger's track and back down Rapaki.
Friday Nov 10, 2023 #
Cycling 20:00 [3] 7.0 km (21.0 kph)
Thursday Nov 9, 2023 #
Cycling 20:00 [3] 7.0 km (21.0 kph)
Wednesday Nov 8, 2023 #
7 AM
Running 1:30:40 [3] 15.04 km (6:02 / km)
ahr:149 max:165
Morning run with Zoe. Took the Ferrymead loop plus up to the reserve below the gondola. Felt pretty good overall, and good to do a consistent longer run.
Tuesday Nov 7, 2023 #
12 PM
Running 30:40 [3] 5.13 km (5:59 / km)
ahr:147
Shorter easy river loop with Zoe. Glutes feeling a little heavy coming off the back of digging in the garden this morning.
Monday Nov 6, 2023 #
10 AM
Running 35:15 [3] 6.35 km (5:33 / km)
ahr:150
Warm up then 3km at tempo pace. Decided on 4.30 pace which felt reasonable today.
11 AM
Strength 15:00 [3]
531. Cycle 1. Week 4.
Mil press
20 x 5
20 x 5
20 x 5
Deadlift
60 x 5
70 x 5
80 x 5
Mil press
20 x 5
20 x 5
20 x 5
Deadlift
60 x 5
70 x 5
80 x 5