Training Log Archive: Fred76

In the 1 days ending Nov 11, 2013:

activity

time

miles

Trail

45:00

5.31

(8:28)

8.55

(5:16)

185

PPG PMSM

15:00

0.93

(16:06)

1.5

(10:00)

Total

1:00:00

6.24

(9:36)

10.05

(5:58)

185

averages - sleep:8.5 rhr:51

1:00

0:00

11 AM

Trail warm up/down 37:30 [2] * 6.5 km (5:46 / km) +153m 5:10 / km
ahr:140 max:148 rhr:51 slept:8.5 shoes: Salomon speedcross 3

Vollèges Charançon échauffement footing lent 20' VMA court terrain 3 x ( 5 x 30"/30" R = 2' trot ) retour au calme 7' froid avec soleil.

Trail intervals 7:30 [5] **** 2.05 km (3:40 / km) +32m 3:24 / km
ahr:160 max:169 shoes: Salomon speedcross 3

Vma court terrain 3 x ( 5 x 30"/30" R = 2' trot ) bonne sensation température fraîche mais soleil

PPG PMSM warm up/down 15:00 [2] * 1.5 km (10:00 / km)
ahr:130 max:148 shoes: Salomon speedcross 3

PPG 3 x 50m. ( montée de genou, talons-fesses, jambes tendues, foulées bondissantes, accélérations. ) bonne sensation