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Training Log Archive: Rich

In the 7 days ending May 31, 2015:

activity # timemileskm+m
  Running7 4:43:49 36.76(7:43) 59.15(4:48) 417
  Cross Training2 3:18:19
  Strength and Conditioning1 30:00
  Running Drills1 3:08 0.28(11:05) 0.46(6:53)
  Total9 8:35:16 37.04 59.61 417
  [1-5]9 8:35:14
averages - weight:66.7kg

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MoTuWeThFrSaSu

Sunday May 31, 2015 #

9 AM

Running warm up/down 14:24 intensity: (58 @1) + (3:33 @2) + (9:53 @3) 3.07 km (4:41 / km) +36m 4:26 / km
ahr:142 max:152 shoes: Adida Adizero Adios Boost 2

Running hills 8:37 intensity: (39 @1) + (2:14 @2) + (5:36 @3) + (8 @4) 1.1 km (7:51 / km) +1m 7:49 / km
ahr:146 max:160 shoes: Adida Adizero Adios Boost 2

11 (because I lost count) x ~15s reps on the old pit tip.

Running warm up/down 16:08 intensity: (36 @1) + (4:19 @2) + (11:13 @3) 3.59 km (4:30 / km) +4m 4:28 / km
ahr:145 max:155 shoes: Adida Adizero Adios Boost 2

6 PM

Strength and Conditioning 30:00 [1]

Knee sore, been doing a bit too much, too soon, especially running I think.

Saturday May 30, 2015 #

11 AM

Cross Training 2:56:28 intensity: (1:44:22 @1) + (1:08:20 @2) + (3:46 @3)
ahr:125 max:150

Ride through rural north Notts including Langwith, Caunton and Southwell. Nice day, nice ride. 78.0/600

Friday May 29, 2015 #

7 AM

Running 25:22 intensity: (1:54 @1) + (11:34 @2) + (11:54 @3) 5.33 km (4:46 / km) +34m 4:37 / km
ahr:141 max:158 shoes: Puma Faas 300 V3

Thursday May 28, 2015 #

6 AM

Running 23:42 intensity: (1:10 @1) + (9:37 @2) + (10:51 @3) + (2:04 @4) 4.79 km (4:57 / km) +20m 4:51 / km
ahr:144 max:173 shoes: Puma Faas 300 V3

Blustery showers this morning, slight tug on my knee towards the end and major calf DOMS from Tuesday. Rolling needed.
6 PM

Running 46:20 intensity: (2 @0) + (2:30 @1) + (6:23 @2) + (33:20 @3) + (4:05 @4) 10.19 km (4:33 / km) +84m 4:22 / km
ahr:148 max:167 shoes: Puma Faas 300 V3

Wednesday May 27, 2015 #

6 AM

Running 37:21 intensity: (40 @1) + (8:28 @2) + (28:13 @3) 7.89 km (4:44 / km) +48m 4:36 / km
ahr:146 max:157 weight:66.7kg shoes: Puma Faas 300 V3

Loving the light sunny mornings and nothing better than an easy early morning run.

Tuesday May 26, 2015 #

6 PM

Running warm up/down 17:39 intensity: (1:36 @1) + (1:04 @2) + (14:59 @3) 3.8 km (4:39 / km) +39m 4:25 / km
ahr:146 max:158 shoes: Puma Faas 300 V3

Running Drills warm up/down 3:08 intensity: (40 @1) + (2:05 @2) + (23 @3) 0.46 km (6:53 / km)
ahr:131 max:148 shoes: Puma Faas 300 V3

Running intervals 30:37 intensity: (8:00 @1) + (2:52 @2) + (3:24 @3) + (10:16 @4) + (6:05 @5) 6.18 km (4:57 / km) +1m 4:57 / km
ahr:151 max:179 shoes: Puma Faas 300 V3

Good to be back with the Harriers

6 x 1km with 2min recoveries. Was going to do a shorter session but knee was fine throughout. Aerobically I felt so unfit its untrue clocking times of 2:23-2:30.

Running warm up/down 17:45 intensity: (3:29 @1) + (14:16 @2) 3.6 km (4:56 / km) +1m 4:55 / km
ahr:133 max:141 shoes: Puma Faas 300 V3

Totally spent.

Monday May 25, 2015 #

5 PM

Cross Training (Cycling) 21:51 intensity: (15:45 @1) + (6:06 @2)
ahr:121 max:139 shoes: Adida Adizero Adios Boost 2

Cycle across to Andy's to drop his bike back off. 8.4km, 88m climb.

Running 45:54 intensity: (1:54 @1) + (14:05 @2) + (29:55 @3) 9.63 km (4:46 / km) +149m 4:25 / km
ahr:144 max:157 shoes: Adida Adizero Adios Boost 2

Run back home through Thieves. Felt dead but it had turned into a beautiful evening. No knee pain/discomfort at all. Encouraging.

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