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Training Log Archive: Bob-F

In the 7 days ending Dec 2:

activity # timemileskm+m
  Running6 5:51:31 30.34(11:35) 48.83(7:12) 305
  Strength3 1:00:00
  Crosstraining1 37:43 0.95(39:37) 1.53(24:37) 4
  Walking2 32:45 1.67(19:38) 2.69(12:12) 19
  Total11 8:01:59 32.96 53.05 328
  [1-5]11 8:01:37
averages - weight:81.8kg

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Saturday Dec 2 #

8 AM

Running race (trail race ) 1:38:17 intensity: (3 @1) + (7 @2) + (20:42 @3) + (1:05:19 @4) + (12:06 @5) 12.88 km (7:38 / km) +203m 7:05 / km
ahr:149 max:192 weight:81.6kg

11 AM

Crosstraining 37:43 [3] 1.53 km (24:37 / km) +4m 24:17 / km

Mowing

Thursday Nov 30 #

Strength (weights ) 20:00 [3]

core

Wednesday Nov 29 #

12 PM

Running 35:02 intensity: (10 @0) + (32 @1) + (4:36 @2) + (25:41 @3) + (4:03 @4) 5.47 km (6:24 / km)
ahr:133 max:151 shoes: NB Vazee Rush

4 PM

Running 35:01 intensity: (1 @0) + (32 @1) + (5:15 @2) + (29:03 @3) + (10 @4) 4.99 km (7:01 / km)
ahr:129 max:147

Tuesday Nov 28 #

Strength (weights ) 20:00 [3]

Legs
4 PM

Walking 2:45 intensity: (1:46 @1) + (59 @2) 0.24 km (11:30 / km) +19m 8:17 / km
ahr:104 max:116 shoes: NB Vazee Rush

Running 43:09 intensity: (1 @1) + (2:19 @2) + (35:40 @3) + (5:09 @4) 6.02 km (7:10 / km) +102m 6:37 / km
ahr:136 max:157 shoes: NB Vazee Rush

Monday Nov 27 #

11 AM

Strength (Weights) 20:00 [3]

upper body
4 PM

Running (treadmill) 40:01 intensity: (1 @0) + (56 @1) + (7:43 @2) + (31:21 @3) 5.79 km (6:54 / km)
ahr:127 max:136 shoes: NB Vazee Rush

7 PM

Walking 30:00 intensity: (10 @0) + (29:50 @1) 1.52 mi (19:44 / mi)
ahr:96 max:101 shoes: NB Vazee Rush

Sunday Nov 26 #

Note
weight:81.9kg

Starting week 5 of a 24-week training/diet plan.
sw 84.2 kg, cw 81.9 kg, gw 74 kg

Last week was a recovery week. I have an 8 mile trail race on Saturday
WeekRunning kmTotal km
425.5051.09
340.0840.44
237.4241.13
125.9947.28

12 PM

Running 1:40:01 intensity: (47 @1) + (12:52 @2) + (1:26:22 @3) 13.68 km (7:19 / km)
ahr:131 max:139 shoes: NB Vazee Rush

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