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Training Log Archive: Bob-F

In the 7 days ending Sep 2, 2017:

activity # timemileskm+mload
  Running6 2:39:51 15.13(10:34) 24.35(6:34) 544.1
  Crosstraining2 20:37 0.04(9:12:59) 0.06(5:43:37)3.2
  Strength1 20:006.0
  Walking1 16:57 0.74(22:47) 1.2(14:10) 271.7
  Total7 3:37:25 15.91 25.61 3154.9
  [1-5]7 3:37:12

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Tuesday Aug 29, 2017 #

5 AM

Walking 16:57 [1] 1.2 km (14:10 / km) +27m 12:45 / km

Crosstraining 3:50 [2] 0.04 km (1:31:16 / km)

light calisthenics, three rounds:
10 push ups
10 sit ups
10 squats

Running 20:01 intensity: (7 @1) + (6:27 @2) + (13:27 @3) 3.17 km (6:19 / km)
ahr:126 max:134 shoes: NB Vazee Rush

11 AM

Running (treadmill) 30:01 intensity: (9 @0) + (1:02 @1) + (4:58 @2) + (23:52 @3) 4.68 km (6:25 / km)
ahr:126 max:134 shoes: NB Vazee Rush

4 PM

Running 30:01 intensity: (4 @0) + (42 @1) + (4:21 @2) + (24:52 @3) + (2 @4) 4.51 km (6:40 / km)
ahr:127 max:146 shoes: NB Vazee Rush

Monday Aug 28, 2017 #

11 AM

Strength (weights ) 20:00 [3]

upper body
4 PM

Running (treadmill) 20:01 intensity: (49 @1) + (2:30 @2) + (16:42 @3) 3.06 km (6:33 / km)
ahr:126 max:133 shoes: NB Vazee Rush

Running 9:45 intensity: (13 @1) + (1:42 @2) + (7:40 @3) + (10 @4) 1.16 km (8:22 / km) +5m 8:12 / km
ahr:131 max:145

3 rounds:
60 m jog
60 m sprint
40 m bounders
60 m overstrides

** did not run full out

Sunday Aug 27, 2017 #

11 AM

Running (treadmill) 20:01 intensity: (1:01 @1) + (4:46 @2) + (14:14 @3) 3.15 km (6:21 / km)
ahr:125 max:130 shoes: NB Vazee Rush

Crosstraining 16:47 intensity: (12:19 @1) + (1:40 @2) + (2:48 @3) 0.02 km (15:32:24 / km)
ahr:103 max:134

10 min on speed bag
1 Tabata round on heavy bag
4 PM

Running (treadmill) 30:01 intensity: (49 @1) + (4:40 @2) + (24:32 @3) 4.62 km (6:30 / km)
ahr:127 max:136 shoes: NB Vazee Rush

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