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Training Log Archive: Zippy

In the 7 days ending Jan 21:

activity # timemileskm+ft
  Run4 3:27:00 21.33(9:42) 34.33(6:02) 1015
  Total4 3:27:00 21.33(9:42) 34.33(6:02) 1015
averages - weight:153.1lbs

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Sunday Jan 21 #

Note
weight:153.3lbs

Saturday Jan 20 #

Run (Treadmill) 1:17:45 [3] 7.9 mi (9:50 / mi) +417ft 9:22 / mi
shoes: Hoka ATR 3

Walked 3 to start at 3.3 then 5 x 10:2, one last set at 12. Ran first 4 at 6.9, then dropped to 6.6 when HR started climbing. Opened windows to cool off, HR dropped and built pace to 7.2 by the end of the last set. HR cap at 170 (LTHR -20).

148, 162
160, 168
163, 170
166, 173
165, 171
165, 172


Note
weight:153lbs

Friday Jan 19 #

Run 47:49 [3] 5.04 mi (9:29 / mi) +155ft 9:13 / mi
shoes: Hoka ATR 3

Jog down to the lower loop at the county campground and then a "track" workout. Had 10 x 800 planned on :45 rest, but only got 5 with family stuff.

Time, AHR, MHR, Pace
3:36, 179, 184, 7:38
3:38, 179, 186, 7:52
3:44, 178, 185, 7:55
3:46, 179, 186, 7:53
3:43, 181, 186, 7:46

Aiming for 180 HR (LTHR -10), but the climb in the lap spikes the HR. I forget how "hard" these are supposed to be. 90%? Threshold? I defaulted to hard tempo. *shrug*

Tuesday Jan 16 #

Run 41:25 [3] 4.2 mi (9:52 / mi) +222ft 9:23 / mi
shoes: Hoka ATR 3

On the treadmill at work. Same, Same.

Monday Jan 15 #

Run 40:01 [3] 4.19 mi (9:33 / mi) +221ft 9:06 / mi
shoes: Hoka ATR 3

Aerobic on the 'mill at work.

Walked 2 to warm up, then 10:2 @ 7.2 and 3.3. This seems like the "right" pace right now. Just starting into tempo HR by the last minute of the last set, 23 seconds acccording to the HRM.

AHR/MHR:
148/162
157/167
164/175

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