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Training Log: troll feet

In the last 7 days:

	activity	#	time	miles		km		+m
	Hill run	1	1:10:25	6.05	(11:38)	9.74	(7:14)	369
	cool down	2	30:26	3.01	(10:07)	4.84	(6:17)	9
	Trail Race	1	24:49	3.11	(7:59)	5.0	(4:58)
	warm up	2	23:43	2.42	(9:49)	3.89	(6:06)	6
	Intervals	1	18:24	1.99	(9:15)	3.2	(5:45)
	Total	4	2:47:47	16.57	(10:07)	26.67	(6:17)	384
averages - sleep:6.2 weight:77.3kg

1:10

0:00

Saturday Sep 22 #

7 AM

Note
slept:6.5 weight:77.4kg

77.4 - 20.7 - 57.2

Friday Sep 21 #

5 AM

Note
slept:5.5 weight:77.1kg

77.1 20.6 - 57.3
R Tea fest after climbing

3 PM

Note

S & C. Gym with Ryan. Upper body mainly - 40 mins

Thursday Sep 20 #

5 AM

Note
slept:6.0 weight:76.5kg (rest day)

76.5 - 20.1 - 57.6
Great figures after day off and sensible rating followed by Rubbish 5 race

8 PM

Note

Two hours at climbing wall

Wednesday Sep 19 #

6 PM

warm up warm up/down (Gusty wind) 11:37 [3] 1.81 km (6:25 / km)
ahr:134 max:170 shoes: Saucony Peregrine 5 (trail)

Dubious ihigh warm up HR. Probably a 155 highest due to high winds

Trail Race race (Rubbish 5k) 24:49 [5] 5.0 km (4:58 / km)
ahr:153 max:163 shoes: Saucony Peregrine 5 (trail)

Good run and time despite the strong blustery winds

7 PM

cool down warm up/down (happy cooldown) 15:01 [2] 2.33 km (6:27 / km)
ahr:130 max:146 shoes: Saucony Peregrine 5 (trail)

Tuesday Sep 18 #

5 AM

Note
slept:5.75 weight:77.4kg (rest day)

77.4 - 20.8 - 57.1

Monday Sep 17 #

5 AM

Note
slept:6.0 weight:77.8kg

77.8 - 21.0 - 57.0

3 PM

Note

S & C - upper body at gym - 35 minutes

6 PM

Hill run hills (Albert Monday less Albert) 1:10:25 [4] 9.74 km (7:14 / km) +369m 6:05 / km
ahr:147 max:163 shoes: Green Mudclaw 300's

Josie, Tony M and me. A fast one. Struggled to keep up to the mast , better on descent

Sunday Sep 16 #

9 AM

Note
slept:7.5 weight:77.8kg

77.8 - 20.8 - 57.1

3 PM

warm up warm up/down 12:06 [3] 2.08 km (5:49 / km) +6m 5:44 / km
ahr:153 max:170 shoes: Saucony Peregrine 5 (trail)

Dubious HR for intensity 3 warmup. Steady

Intervals intervals (Kenl 8x400 in 144/30s rec) 18:24 [4] 3.2 km (5:45 / km)
ahr:150 max:165 shoes: Saucony Peregrine 5 (trail)

Very breezy. Struggled to keep consistency. was originally looking at 144 then changed mind to 148 then after 2nd rep 144 again. Settled for a between 144-148 session
148
147
146
145
146
145
145
142
Not bad but not great. Maybe yesterday's fell run played a part

cool down warm up/down 15:25 [2] 2.51 km (6:09 / km) +9m 6:02 / km
ahr:140 max:145 shoes: Saucony Peregrine 5 (trail)

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