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Training Log Archive: Kitch

In the 7 days ending Feb 19:

activity # timemileskm+m
  Run paths & tracks2 1:51:51 10.31(10:51) 16.6(6:44) 375
  Run - on and off road1 1:37:46 9.2(10:38) 14.8(6:36) 395
  Cross Country1 1:34:19 9.35(10:06) 15.04(6:16) 480
  road run1 1:10:02 6.87(10:11) 11.06(6:20) 60
  Strength and Conditioning1 10:00
  Total5 6:23:58 35.73 57.5 1310
averages - rhr:45

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Sunday Feb 19 #

Cross Country warm up/down 33:50 intensity: (10:57 @1) + (18:37 @2) + (2:41 @3) + (1:35 @4) 4.8 km (7:03 / km) +195m 5:52 / km
ahr:132 max:155 rhr:44

Cross Country 31:59 intensity: (18 @1) + (15 @2) + (19 @3) + (31:07 @4) 6.24 km (5:08 / km) +170m 4:31 / km
ahr:157 max:161

Borders XC - Denholm
nice course,
kept it to Threshold effort - target 157 - on the button

Cross Country warm up/down 28:30 intensity: (11:31 @1) + (16:59 @2) 4.0 km (7:08 / km) +115m 6:14 / km
ahr:127 max:141

Saturday Feb 18 #

Run - on and off road 1:37:46 intensity: (12:34 @1) + (1:22:18 @2) + (2:54 @3) 14.8 km (6:36 / km) +395m 5:50 / km
ahr:135 max:147 rhr:45

nice and steady Z2 Blackford and the Braids
45t

Friday Feb 17 #

Note
rhr:46 (rest day)

Thursday Feb 16 #

road run warm up/down 31:07 intensity: (20:10 @1) + (10:40 @2) + (17 @3) 4.57 km (6:49 / km) +30m 6:36 / km
ahr:120 max:144 rhr:44

Down to the Meadow and drills

road run (Reps) 21:09 intensity: (4:24 @1) + (4:07 @2) + (1:55 @3) + (7:01 @4) + (3:42 @5) 3.64 km (5:49 / km) +10m 5:44 / km
ahr:145 max:169

Meadows - 6 x 500m reps 1:45 reecovery
1:47, 1:48, 1:45, 1:47, 1:45, 1:46
pretty happy with the times and also that I perked up enough after the last 3 days to do a good set at high intensity (= 85 for 400)

road run warm up/down 17:46 intensity: (13:39 @1) + (4:07 @2) 2.85 km (6:14 / km) +20m 6:01 / km
ahr:125 max:132

oooh, tight hamstrings

Wednesday Feb 15 #

Run paths & tracks 1:18:55 intensity: (49:55 @1) + (29:00 @2) 12.1 km (6:31 / km) +225m 5:58 / km
ahr:124 max:140 rhr:47

Easy with Sam, Bethan Kate
Tirril to Barton, Pooley Br, Celleron and then a new path over the back.
slow to get going and perked up a bit in the 2nd half of the run

Tuesday Feb 14 #

Note
rhr:46 (rest day)

feeling wiped out

Monday Feb 13 #

Run paths & tracks 32:56 intensity: (8:58 @1) + (23:58 @2) 4.5 km (7:19 / km) +150m 6:16 / km
ahr:123 max:139 rhr:45

recovery run
Very easy trot over Blackford Hill

Strength and Conditioning 10:00 [1]

a single circuit

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