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Training Log Archive: Gswede

In the 7 days ending Jun 2:

activity # timemileskm+mload
  Running9 8:47:00 60.16(8:46) 96.82(5:27) 2500138.0
  Cycling2 45:50 11.1(14.5/h) 17.86(23.4/h) 425.1
  Total9 9:32:50 71.26(8:02) 114.69(5:00) 2542143.1

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Sunday Jun 2 #

6 PM

Cycling 10:11 intensity: (8:57 @1) + (1:14 @3) 4.65 km (27.4 kph)
ahr:97 max:115

Running 2:00:00 intensity: (6:46 @1) + (46:53 @2) + (54:09 @3) + (12:04 @4) + (8 @5) 20.47 km (5:52 / km) +905m 4:48 / km
ahr:143 max:170

I think this is the start of a positive response I've been looking for from my body for a while now.

I'm probably going to have to bring out the FDF hat now. They got better as the run went on, but they were horrible at the start.

Cycling 13:06 intensity: (13:05 @1) + (1 @3) 4.45 km (20.4 kph) +21m
ahr:95 max:117

Saturday Jun 1 #

7 PM

Running 1:10:28 intensity: (5:32 @1) + (35:49 @2) + (22:26 @3) + (6:41 @4) 13.35 km (5:17 / km) +314m 4:43 / km
ahr:140 max:162

I've been on my feet a lot the past two days because of work stuff. So I have been expecting to be completely fried for runs.

But yeah, more things seem to be changing. First, I'm not nearly as tired as I expected after 8 hours on my feet, and I'm running on flat ground a good deal faster than I have in the past several months, but when I hit an uphill I slow down back to the pace I've been doing all winter. Everything still feels very vague and ambiguous.

On Tuesday I'm planning on the next time trial up the Ledge. So we'll get some more data then.

Friday May 31 #

8 AM

Running 1:13:40 intensity: (22:09 @1) + (27:33 @2) + (23:58 @3) 13.1 km (5:38 / km) +380m 4:55 / km
ahr:132 max:152

It feels like I'm recovering much faster from workouts than I had been over the past few months. Could be a good sign, but I still need more objective data.

Thursday May 30 #

9 AM

Running 1:11:20 intensity: (3:06 @1) + (21:55 @2) + (18:01 @3) + (28:18 @4) 14.38 km (4:58 / km) +375m 4:23 / km
ahr:146 max:164

8x4 minutes at threshold on Main and then up to the Ledge and back

Very slow on Main because I had to keep dodging cars and construction/landscaping vehicles that were using the sidewalks as parking.

Wednesday May 29 #

6 PM

Cycling 10:52 intensity: (10:13 @1) + (39 @3) 4.34 km (24.0 kph)
ahr:90 max:108

Running 53:18 intensity: (14:53 @1) + (14:05 @2) + (24:19 @3) + (1 @4) 9.02 km (5:55 / km) +374m 4:54 / km
ahr:137 max:158

Cycling 11:41 intensity: (11:04 @1) + (37 @3) 4.43 km (22.8 kph) +22m
ahr:99 max:115

Tuesday May 28 #

7 AM

Running 21:39 intensity: (9:30 @1) + (11:22 @2) + (47 @3) 3.69 km (5:52 / km) +25m 5:41 / km
ahr:126 max:145

6 PM

Running 55:00 intensity: (12:44 @1) + (25:34 @2) + (4:46 @3) + (5:47 @4) + (6:09 @5) 11.68 km (4:43 / km) +42m 4:38 / km
ahr:138 max:170

5x800 @ interval pace

Surprisingly difficult to hit the paces. I kept falling behind on the turns. Seems like part of the reason was the wet track and my poor traction shoes. But what was really strange was how good I felt jogging back. Usually I'm absolutely destroyed.

Monday May 27 #

7 AM

Running 21:39 intensity: (12:42 @1) + (8:16 @2) + (41 @3) 3.83 km (5:40 / km) +16m 5:32 / km
ahr:124 max:143

10 AM

Running 9:56 intensity: (5:00 @1) + (4:13 @2) + (43 @3) 1.82 km (5:28 / km) +49m 4:49 / km
ahr:126 max:145

Running 20:00 [2] 3.5 km (5:43 / km) +19m 5:34 / km
ahr:133 max:151

Running 10:00 [3] 2.0 km (5:00 / km)

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