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Training Log Archive: Rich

In the 7 days ending Jun 4, 2017:

activity # timemileskm+m
  Running9 7:44:36 60.67(7:39) 97.63(4:46) 976
  Strength and Conditioning3 1:28:18 2.36 3.79
  Total12 9:12:54 63.02 101.43 976
  [1-5]12 9:08:16
averages - weight:66.2kg

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MoTuWeThFrSaSu

Saturday Jun 3, 2017 #

11 AM

Running intervals 1:25:10 intensity: (34 @0) + (9:29 @1) + (45:37 @2) + (24:00 @3) + (5:30 @4) 17.13 km (4:58 / km) +80m 4:51 / km
ahr:137 max:166 shoes: Adidas Adizero Adios Boost (4)

8 PM

Note

Lily Robinson born at 8.02pm weighing 8lb0.5oz. All well. Time for an easy week! :)

Friday Jun 2, 2017 #

6 AM

Strength and Conditioning 20:00 [3]

6 PM

Running 30:06 intensity: (1:10 @0) + (28:10 @1) + (46 @2) 5.8 km (5:11 / km) +21m 5:06 / km
ahr:115 max:127 shoes: Skechers Gomeb Speed 3

Thursday Jun 1, 2017 #

7 AM

Running 32:34 intensity: (1:00 @0) + (4:03 @1) + (23:23 @2) + (3:56 @3) + (12 @4) 6.68 km (4:53 / km) +54m 4:41 / km
ahr:131 max:155 weight:66.7kg shoes: Adidas Adizero Adios Boost (4)

5 PM

Running tempo 47:36 intensity: (1:34 @0) + (4:28 @1) + (7:25 @2) + (23:51 @3) + (10:18 @4) 11.54 km (4:07 / km) +295m 3:39 / km
ahr:143 max:169 shoes: Adidas Adizero Adios Boost (4)

Progression run. Really struggled to run hard enough on this but wasn't helped by stomach cramps again, which I'd had all afternoon since eating a pack of S&V walkers crisps; something else to add to the can't eat list. Managed to up the pace a little in the second half but still wasn't as hard running as planned.

Running warm up/down 8:29 intensity: (1:18 @1) + (7:11 @2) 1.75 km (4:50 / km) +11m 4:41 / km
ahr:130 max:139 shoes: Skechers Gomeb Speed 3

Jog across to Sutton Lawn to meet Grace and Amy to feed ducks, play on park and fly grace's new kite; although the wind wasn't consistent enough.

Wednesday May 31, 2017 #

6 AM

Strength and Conditioning 38:18 intensity: (16:33 @1) + (9:40 @2) + (12:05 @3) 3.79 km (10:06 / km)
ahr:110 max:138 weight:66.3kg shoes: Inov8 F-lite 195

Circuits
12 PM

Running 46:16 intensity: (7:27 @1) + (32:49 @2) + (6:00 @3) 10.04 km (4:37 / km) +104m 4:23 / km
ahr:132 max:146 shoes: Skechers Gomeb Speed 3

Easy lunch time jog down the Timberland Trail and back via Cauldwell and Bleakhills.
5 PM

Running 35:16 intensity: (20 @0) + (29:09 @1) + (5:47 @2) 7.07 km (4:59 / km) +22m 4:55 / km
ahr:122 max:133 shoes: Adidas Adizero Adios Boost (4)

Easy post work recovery jog around the Res. legs a bit dead for this one but it was a pleasant evening.

Tuesday May 30, 2017 #

7 AM

Running 33:14 intensity: (7:25 @1) + (22:01 @2) + (3:48 @3) 6.97 km (4:46 / km) +70m 4:32 / km
ahr:130 max:144 weight:66.2kg shoes: Adidas Adizero Takumi Sen 2

6 PM

Running warm up/down 25:16 intensity: (13:20 @1) + (11:56 @2) 5.05 km (5:00 / km) +178m 4:15 / km
ahr:123 max:136 shoes: Adidas Adizero Takumi Sen 2

Jog to the track from the station and around the field. Took a while to get moving.

Running intervals 23:36 intensity: (6:41 @1) + (2:00 @2) + (2:59 @3) + (7:31 @4) + (4:25 @5) 5.38 km (4:23 / km) +1m 4:23 / km
ahr:145 max:176 shoes: Adidas Adizero Takumi Sen 2

Harriers

Out front on my own for 5 x 1km (2mins) all in 3.05

Felt like I could have done more.

Running warm up/down 21:05 intensity: (5:17 @1) + (15:48 @2) 4.35 km (4:51 / km) +5m 4:49 / km
ahr:128 max:139 shoes: Adidas Adizero Takumi Sen 2

Home

Monday May 29, 2017 #

8 AM

Strength and Conditioning 30:00 [1]
weight:65.7kg

Core
11 AM

Running 1:15:58 intensity: (1:10:00 @2) + (5:58 @3) 15.86 km (4:47 / km) +135m 4:36 / km
shoes: Skechers Gomeb Speed 3

Steady recovery run up Silverhill and back.

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