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Training Log Archive: Trav

In the 7 days ending Mar 19, 2018:

activity # timemileskm+m
  run4 4:32:42 26.14(10:26) 42.07(6:29) 892
  Gym2 2:00:00
  Total6 6:32:42 26.14 42.07 892
  [1-5]6 6:31:56

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Monday Mar 19, 2018 #

Gym 1:00:00 [5]

four x 20 seconds jumping squats with a 50 pound weight, 10 seconds rest in between. Same format for the running TRX planks, lat pulldowns and some other TRX exercise. Times two.
C • Running TRX Plank 3

Sunday Mar 18, 2018 #

7 AM

run intervals 1:06:57 intensity: (7 @0) + (28 @1) + (20:16 @2) + (24:35 @3) + (19:22 @4) + (2:09 @5) 11.25 km (5:57 / km) +199m 5:28 / km
ahr:131 max:166

Gorgeous morning. 6 4 minute intervals with 2 minutes in between. Trails froze up overnight so could run with a bit of speed

Saturday Mar 17, 2018 #

8 AM

run 1:39:13 intensity: (1:07 @1) + (8:22 @2) + (50:25 @3) + (14:29 @4) + (24:50 @5) 14.42 km (6:53 / km) +326m 6:11 / km
ahr:141 max:183

SMT with Tarno and HC. And Roxefeller, of course. HC is looking good on the flats. Nice cadence, good posture, smooooooth.

Friday Mar 16, 2018 #

Gym 1:00:00 [5]

Thursday Mar 15, 2018 #

6 AM

run 51:50 intensity: (30 @0) + (15 @1) + (2:28 @2) + (23:01 @3) + (21:12 @4) + (4:24 @5) 5.12 mi (10:07 / mi) +172m 9:10 / mi
ahr:140 max:181

6 x 3 min with 3 min rest between

Tuesday Mar 13, 2018 #

6 AM

run 54:42 intensity: (9 @0) + (41 @1) + (8:18 @2) + (26:29 @3) + (19:05 @4) 8.16 km (6:42 / km) +195m 5:59 / km
ahr:132 max:158

Steady easy run with 11 strides thrown in at the end.

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