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Training Log Archive: naomi

In the 7 days ending Nov 10, 2013:

activity # timemileskm+m
  Running9 4:26:40 33.3(8:00) 53.59(4:59) 559
  Bike1 59:29
  Strength1 26:00
  Total10 5:52:09 33.3 53.59 559

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MoTuWeThFrSaSu

Sunday Nov 10, 2013 #

3 PM

Running warm up/down 14:21 intensity: (5:38 @1) + (7:06 @2) + (1:37 @3) 3.08 km (4:39 / km) +70m 4:11 / km
ahr:151 max:167

4 PM

Bike (Spinning) 59:29 intensity: (48:59 @1) + (7:23 @2) + (1:23 @3) + (1:33 @4) + (11 @5)
ahr:131 max:183

no spirit. managed to push the last interval.
5 PM

Running warm up/down 14:20 intensity: (7:54 @1) + (5:54 @2) + (32 @3) 3.23 km (4:26 / km) +14m 4:21 / km
ahr:147 max:167

Saturday Nov 9, 2013 #

2 PM

Running 38:22 intensity: (28:43 @1) + (7:09 @2) + (1:37 @3) + (50 @4) + (3 @5) 7.04 km (5:27 / km) +101m 5:05 / km
ahr:143 max:182

Friday Nov 8, 2013 #

6 PM

Running warm up/down 7:45 intensity: (6:04 @1) + (45 @2) + (56 @3) 1.76 km (4:24 / km)
ahr:139 max:170

Running race 9:39 intensity: (27 @1) + (3 @2) + (4 @3) + (57 @4) + (8:08 @5) 3.0 km (3:13 / km)
ahr:187 max:200

3:09, 3:17, 3:13. not what i had hoped for but i am satisfied when taking the training background into account. realised after 2 km that i wont reach 9:30. good felix was there to push me. did beat him by 1 second :D
C • Racing 4
7 PM

Running warm up/down 12:10 [1] 2.1 km (5:48 / km)
ahr:131 max:144

Thursday Nov 7, 2013 #

7 PM

Running 30:06 intensity: (27:21 @1) + (2:45 @2) 5.85 km (5:09 / km) +92m 4:46 / km
ahr:135 max:156

Wednesday Nov 6, 2013 #

6 PM

Running 42:25 intensity: (38:14 @1) + (4:05 @2) + (6 @3) 8.66 km (4:54 / km) +88m 4:40 / km
ahr:141 max:169

easy jog with felix

Tuesday Nov 5, 2013 #

8 PM

Running 42:38 intensity: (16:53 @1) + (9:05 @2) + (4:05 @3) + (8:14 @4) + (4:21 @5) 8.98 km (4:45 / km) +32m 4:40 / km
ahr:158 max:190

prep for 3k on friday. 10 x 400m in race pace (aimed at 76'') with 30'' breaks. went well. 76, 76, 75, 76, 75, 74, 75, 76, 77, 75, 73. I guess I have a realistic chance for 9:30.
C • 9:30 2

Monday Nov 4, 2013 #

6 PM

Running 54:54 intensity: (51:43 @1) + (2:37 @2) + (34 @3) 9.89 km (5:33 / km) +162m 5:08 / km
ahr:133 max:168

Strength 26:00 [3]

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