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Training Log Archive: richf

In the 7 days ending Feb 15:

activity # timemileskm+m
  bike6 5:46:00
  running6 4:33:00 24.0(11:23) 38.62(7:04)
  weights2 1:12:00
  flexibility work1 15:00
  Total7 11:46:00 24.0 38.62
averages - rhr:49

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Saturday Feb 15 #

bike 2:33:00 [2]

mixed surface ST (too wet for most trails)
w/Vik for 2/3

flexibility work 15:00 [1]

Friday Feb 14 #

running 1:05:00 [4] 7.0 mi (9:17 / mi)
rhr:47

warm up allows 8:06 so figure good for some longer fast pulls
7:03 150 then 7:10 160 Feeling tight so don’t push beyond that need to bring back more flexibility work

bike 18:00 [1]

Cooling down

Thursday Feb 13 #

Note
rhr:45

Attempting to track daily am rHR for recovery gauge.

running 30:00 [1] 3.0 mi (10:00 / mi)

Late pm 806/1042 so consider myself recovered

bike 20:00 [4]

Post run throw in some 1mins really hard

weights 35:00 [3]

Wednesday Feb 12 #

running 50:00 [2] 5.0 mi (10:00 / mi)
rhr:49

814/1054/841/1119 Pm gym apparently more recovered but not fully

bike 45:00 [2]

Tuesday Feb 11 #

running 33:00 [1] 3.0 mi (11:00 / mi)
rhr:53 (rest day)

indoor mid-day

bike 30:00 [1]
(rest day)

indoor mid-day

Note

job workload limiting available time and effective recovery
up til 2 reviewing

Monday Feb 10 #

running 20:00 [1] 2.0 mi (10:00 / mi)

11p indoor end of long work day as warm up

weights 37:00 [2]

Sunday Feb 9 #

running 1:15:00 [1] 4.0 mi (18:45 / mi)

Really good weather day so thought to run at pohock then hit meadowood. Spent so much time 1-2 that by the time I got to 3 figured trying to run the green course would be too much to be enjoyable and require some real work to get in under cutoff. Opted to DNF at 3 and just jog some in the park to make sure I still had legs for the ride. Regardless nice to be outside in a park.

bike 1:20:00 [3]

Meadowood post run on ST. Not too wet given the recent rain and hardly anyone out. Perimeter loop as warmup then yard sale and boss runs til sun setting. Small park but the short jump lines and features really highlight the change from the Epic. Also highlights load management problem in MTB. Even low gears I end up around 150 HR on steep climbs. I’d probably have to walk them to stay 100% zone 2.

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