Training Log Archive: maryIn the 7 days ending May 27, 2018:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||
Saturday May 26, 2018 #
cycling (commute) 40:00 [2]
running 21:05 [3]
ahr:134 max:173
cycling 11:08 [3] 2.74 km (4:04 / km) +71m 3:36 / km
ahr:123 max:148
cycling tempo 21:05 [4]
shoes: Brooks Levitate
Havnt done this session since i worked down south and no surprises it was kinda hard first one back.
Increasing RPM each min
3 x min 1(70), min2 (75), 3(80), 4(85), 5(90)/1min off
I always struggled to spin under low resitance at a high RPM, probably not enough fast twitch fibers but I did used to be able to push up to 110 ok, so thats a target! Legs were feeling a bit tired this morning though
cycling warm up/down (commute) 11:08 [3] 2.74 km (4:04 / km) +67m 3:37 / km
Friday May 25, 2018 #
cycling (commute) 25:00 [2]
Drills 10:00 [2]
shoes: Brooks Levitate
running 8:59 [3] 1.57 km (5:44 / km) +58m 4:51 / km
ahr:150 max:180
running warm up/down 8:59 [3] 1.57 km (5:43 / km) +61m 4:47 / km
shoes: Brooks Levitate
running 51:01 [3]
ahr:94 max:137
S&C 51:02 [3]
ahr:94 max:137 rhr:59 slept:7.5 shoes: Brooks Levitate
running 13:27 [3] 2.51 km (5:22 / km) +18m 5:10 / km
ahr:151 max:173
running warm up/down 13:28 [3] 2.51 km (5:22 / km) +21m 5:09 / km
shoes: Brooks Levitate
Thursday May 24, 2018 #
running 53:31 [3] 9.01 km (5:56 / km) +109m 5:36 / km
ahr:149 max:176 rhr:56 slept:7.0
cycling (Commute) 35:00 [2]
running 53:31 [3] 9.01 km (5:56 / km) +124m 5:33 / km
ahr:149 max:176
Wednesday May 23, 2018 #
orienteering (World orienteering day) 1:08:04 [3] 6.69 km (10:10 / km) +170m 9:02 / km
ahr:156 max:187 rhr:54 slept:8.0 shoes: Ice bug zeal
Shins tender! Head not in it... stopped for a wee around no 3 then just lost that one (worst mistake I’ve done in a while). Retied laces 2000times. Map defo needed some updates esp the green. That also didn’t help. Undergrowth was dire... sock gap on legs still stinging 2hrs later... all in all a terrible map, but hey so happy to be outside in the sunshine on a beaut evening on world o day
These faffy runs always remind you why you tape your laces and wee first and wear good socks!
Forest Orienteering 1:08:03 [3] 6.69 km (10:11 / km) +200m 8:51 / km
ahr:156 max:187
Tuesday May 22, 2018 #
cycling (commute) 30:00 [2]
running 13:18 [3] 2.5 km (5:19 / km) +34m 4:59 / km
ahr:158 max:179
running 13:19 [2] 2.5 km (5:20 / km) +23m 5:06 / km
shoes: On Cloud X
running 1:04:09 [3] 11.24 km (5:42 / km) +230m 5:11 / km
ahr:157 max:180
running tempo 1:04:09 [4] 11.24 km (5:42 / km) +218m 5:12 / km
ahr:157 max:180 rhr:57 slept:7.0 shoes: On Cloud X
Felt ok doing this but ints or tempos are always hard and to HR on this route as its so uphill for most of it! Shins have been playing up again in the last 2 weeks since I upped the training again! They have been a bit tender since the weekend and I was iffy about running today - I could feel them but they warmed into it, keeping the feet up all arvo in the shop now... while Roos brings us in Brooks pressies woop woop.
5 x 4mins/1mins, 30s/30s - first 3 good, 4th had to stop half way up the huge hill so more like 2/30, 2/1, 30/30, then started to get a huge stitch coming down the hill on the 5th, then struggled with that stitch all the way down porter home.
Monday May 21, 2018 #
cycling (Commute) 25:00 [2]
(rest day)