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Training Log Archive: Le Manchot

In the 7 days ending Nov 12, 2016:

	activity	#	time	miles		km		+m
	run	3	4:48:00	23.61	(12:12)	38.0	(7:35)	1292
	strength	7	4:15:00
	active recovery	6	3:20:00	20.51	(9:45)	33.0	(6:04)	372
	hill bounding	2	3:04:00	16.78	(10:58)	27.0	(6:49)	896
	roller skiing	2	1:50:00	18.64	(5:54)	30.0	(3:40)	268
	Total	7	17:17:00	79.54		128.0		2828
averages - rhr:35

2:45

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Saturday Nov 12, 2016 #

active recovery 30:00 [3] 5.0 km (6:00 / km) +60m 5:40 / km

run 56:00 [3] 10.0 km (5:36 / km) +191m 5:07 / km
ahr:117 max:140 rhr:35

SVB easy
TE = 3.3
RI = 23h

strength 1:05:00 [3]

Friday Nov 11, 2016 #

hill bounding 1:31:00 [5] 15.0 km (6:04 / km) +469m 5:15 / km
ahr:148 max:167 rhr:35

Hill bounding intervals with poles up Carbonate... 12 X (2 min on @L5b on 1 min active rest)... 29:15 to mine... did last two repeats on hill beyond mine... based on time to mine, interval rests, and the poles I should be able to get well under 28:00 running or perhaps close to 27:00... if the weather holds through this VO2max block, may take a shot at the TT time. Best time I know of is in the 26:45 range...
TE = 3.3 (5.0)
RI = 27h

strength 15:00 [3]

active recovery 30:00 [3] 5.0 km (6:00 / km) +60m 5:40 / km

Thursday Nov 10, 2016 #

strength 1:05:00 [3]

roller skiing 55:00 [3] 15.0 km (3:40 / km) +137m 3:30 / km

DP Fairway
TE = 2.9
RI = 17h

active recovery 30:00 [3] 5.0 km (6:00 / km) +60m 5:40 / km

Wednesday Nov 9, 2016 #

active recovery 30:00 [3] 5.0 km (6:00 / km) +60m 5:40 / km

run 1:22:00 [3] 14.0 km (5:51 / km) +334m 5:14 / km
ahr:125 max:142 rhr:35

easy run... SVB-WW-A
TE = 3.0
RI = 19h

strength 15:00 [3]

Tuesday Nov 8, 2016 #

hill bounding 1:33:00 [5] 12.0 km (7:45 / km) +427m 6:35 / km
ahr:131 max:162 rhr:35

VO2max hill bounders... 30 min w/u... 5 X (3min on 3 min active rest)... 25 min c/d
TE = 3.1 (5.0)

strength 15:00 [3]

active recovery 50:00 [3] 8.0 km (6:15 / km) +72m 5:59 / km

Monday Nov 7, 2016 #

roller skiing 55:00 [3] 15.0 km (3:40 / km) +131m 3:31 / km
ahr:110 max:145 rhr:35

DP Fairway
TE = 2.7
RI = 13h

strength 1:05:00 [3]

active recovery 30:00 [3] 5.0 km (6:00 / km) +60m 5:40 / km

Sunday Nov 6, 2016 #

strength 15:00 [3]

run 2:30:00 [3] 14.0 km (10:43 / km) +767m 8:25 / km
ahr:76 max:112 rhr:35

super easy run up to Pioneer
TE = 1.3
RI = 3h

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