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Training Log Archive: ScottsTower

In the 7 days ending Oct 21, 2012:

activity # timemileskm+ft
  Running8 4:48:15 24.63(11:42) 39.64(7:16) 418
  Cross train6 2:10:00
  Total13 6:58:15 24.63 39.64 418
  [1-5]10 6:23:15
averages - weight:161.8lbs

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MoTuWeThFrSaSu

Sunday Oct 21, 2012 #

Note
weight:161.8lbs

7 AM

Running long 53:30 intensity: (49 @1) + (40:13 @2) + (11:32 @3) + (56 @4) 3.93 mi (13:37 / mi) +72ft 13:23 / mi
ahr:135 max:164 shoes: Hoka One One

Saturday Oct 20, 2012 #

Note
(rest day)

Friday Oct 19, 2012 #

Cross train (stretch) 15:00 [0]

6 AM

Cross train 35:00 intensity: (10:00 @3) + (20:00 @4) + (5:00 @5)

7 AM

Running intervals (2 min 6% 3 .5%) 30:00 intensity: (34 @2) + (38 @3) + (23:58 @4) + (4:50 @5) 3.0 mi (10:00 / mi)
ahr:171 max:183 shoes: Sportiva C lite 2.0

Thursday Oct 18, 2012 #

5 AM

Running long 1:00:03 intensity: (13 @1) + (30:02 @2) + (28:08 @3) + (1:40 @4) 4.62 mi (13:00 / mi) +56ft 12:51 / mi
ahr:140 max:168 shoes: Hoka One One

4 PM

Running tempo 13:30 intensity: (2 @2) + (3:09 @3) + (10:10 @4) + (9 @5) 1.26 mi (10:43 / mi) +120ft 9:50 / mi
ahr:164 max:181 shoes: Hoka One One

Wednesday Oct 17, 2012 #

Cross train 10:00 [0]

5 AM

Cross train 30:00 intensity: (10:00 @3) + (20:00 @4)

6 AM

Running intervals (2 min 6% 3 .5%) 30:00 [4] 3.0 mi (10:00 / mi)
shoes: Sportiva C lite 2.0

Tuesday Oct 16, 2012 #

5 AM

Running long 1:00:05 intensity: (5:09 @1) + (28:03 @2) + (25:36 @3) + (1:17 @4) 4.68 mi (12:50 / mi) +49ft 12:43 / mi
ahr:137 max:168 shoes: Hoka One One

7 PM

Running tempo 11:07 [4] 1.14 mi (9:45 / mi) +121ft 8:52 / mi
shoes: Hoka One One

Monday Oct 15, 2012 #

Cross train (stretch) 10:00 [0]

5 AM

Cross train 30:00 intensity: (10:00 @3) + (20:00 @4)

Running intervals (2 min 6%, 3 .5) 30:00 [4] 3.0 mi (10:00 / mi)
shoes: Sportiva C lite 2.0

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