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Training Log: АТ

In the last 7 days:

activity # timemileskm+mload
  Running10 9:13:36 69.38(7:59) 111.66(4:57) 1872297.2
  S & C3 3:00:00
  Total13 12:13:36 69.38 111.66 1872297.2
  [1-5]10 9:13:36
averages - sleep:9
«
2:19
0:00
SaSuMoTuWeThFr

Friday Oct 30 #

11 AM

S & C 1:00:00 [0]

12 PM

Running 30:53 intensity: (1:53 @1) + (28:51 @2) + (9 @3) 6.7 km (4:37 / km) +17m 4:33 / km
ahr:142 max:156 shoes: Saucony Ride iso2

Ez Meadows post core n dat. Chased Niamh down near the end for a quick chat.

Thursday Oct 29 #

11 AM

Running 1:11:06 intensity: (3:35 @1) + (29:53 @2) + (37:35 @3) + (3 @4) 16.83 km (4:13 / km) +66m 4:09 / km
ahr:151 max:170 shoes: Saucony Ride iso2

High end aerobic on WoL with Thompas. Feeling much more cushty than the last few times I've done this, was going slower, but it's much more enjoyable this way. Good chats as always, and had good fun spectating the destruction of all the bushes beside the canal.

Running (Hill Sprints) 2:00 intensity: (37 @1) + (40 @2) + (37 @3) + (6 @4) 0.64 km (3:06 / km) +4m 3:01 / km
ahr:145 max:173 shoes: Saucony Ride iso2

6x20''
8 PM

Running 31:16 intensity: (16:05 @1) + (15:10 @2) + (1 @3) 5.76 km (5:26 / km) +35m 5:16 / km
ahr:135 max:146 shoes: Saucony Ride iso2

Big plod on a dark meadows, very scary stuff. HRs a bit high atm, donno why.

Wednesday Oct 28 #

2 PM

Running 1:19:39 intensity: (17:01 @1) + (41:34 @2) + (20:14 @3) + (50 @4) 12.15 km (6:33 / km) +722m 5:03 / km
ahr:145 max:171 shoes: Saucony Peregrine 10 ST

Few easy Seat climbs, including getting chased by the girls pack up MFD; spooky season is very much here!
Few new lines and scrambles in there; some definite potential!
6 PM

S & C 1:00:00 [0]

Pedley led core, noice.

Tuesday Oct 27 #

7 AM

Running 29:32 intensity: (22:32 @1) + (7:00 @2) 5.89 km (5:01 / km) +26m 4:54 / km
ahr:131 max:147 slept:9.0 shoes: Saucony Ride iso2

Big lap, small lap. Bumped into some boyos so got some company for a bit which was lovely.
5 PM

Running warm up/down 15:11 intensity: (14:47 @1) + (24 @2) 3.24 km (4:41 / km) +7m 4:38 / km
ahr:129 max:136 shoes: Saucony Endorphin Pro

Running intervals 35:01 intensity: (1:13 @1) + (4:17 @2) + (11:41 @3) + (14:11 @4) + (3:39 @5) 9.73 km (3:36 / km) +15m 3:34 / km
ahr:166 max:185 shoes: Saucony Endorphin Pro

Fartlek 12x2'/1'

On the meadows, solo, felt pretty alright just ticking along. Was repping at like 3.15s-20s ish, then jogging 4.30ish. Never straining really, a good one done, and enjoyed doing intervals again.

Running (Strides) 2:04 intensity: (42 @1) + (35 @2) + (36 @3) + (11 @4) 0.81 km (2:33 / km) +1m 2:32 / km
ahr:145 max:175 shoes: Saucony Endorphin Pro

6×20''

Running warm up/down 9:29 intensity: (4:13 @1) + (5:16 @2) 1.74 km (5:27 / km) +6m 5:21 / km
ahr:136 max:148 shoes: Saucony Endorphin Pro

Monday Oct 26 #

5 PM

Running 33:07 intensity: (9:10 @1) + (23:57 @2) 7.28 km (4:33 / km) +13m 4:31 / km
ahr:135 max:148 shoes: Saucony Ride iso2

Meadows easy. Bumped into Nixon et Davros so joined them. All good fun.
6 PM

S & C 1:00:00 [0]

Sunday Oct 25 #

9 AM

Running 2:00:01 intensity: (23:34 @1) + (1:17:47 @2) + (17:28 @3) + (1:12 @4) 21.03 km (5:42 / km) +811m 4:47 / km
ahr:143 max:173 shoes: Saucony Peregrine 10 ST

PFH with Felix. Probably one of the most enjoyable runs I've done, trails, scree, scrambles, more trail and only about 10mins of downpour. All in all, would repeat :)

Saturday Oct 24 #

12 PM

Running 22:25 intensity: (7:43 @1) + (14:42 @2) 4.66 km (4:49 / km) +18m 4:43 / km
ahr:136 max:152 shoes: Saucony Guide 13 TR #2

Running 11:55 intensity: (10 @1) + (5 @2) + (31 @3) + (3:00 @4) + (8:09 @5) 3.62 km (3:17 / km) +14m 3:14 / km
ahr:181 max:190 shoes: Nike Zoom Rival XC

Haries XC TT - 6th.

Spudingtons got a bit of a shock doing this one haha. Sat nicely in last place on the first lap then following Tom Cunningham through the field on the second lap. Died a bit after 3km but not too horrendous. Should probs start doing some intervals now.

Running 8:03 intensity: (4:54 @2) + (2:21 @3) + (48 @4) 1.8 km (4:28 / km)
ahr:164 max:174 shoes: Nike Zoom Rival XC

5mins jogging then started the tempo with the boys but sacked it off prettt quickly.

Running warm up/down 21:06 intensity: (4:08 @1) + (16:43 @2) + (15 @3) 3.93 km (5:22 / km) +54m 5:02 / km
ahr:141 max:157 shoes: Saucony Guide 13 TR #2

6 PM

Running 30:48 intensity: (14:23 @1) + (16:25 @2) 5.83 km (5:17 / km) +64m 5:00 / km
ahr:134 max:144 shoes: Saucony Ride iso2

Links pootle then off to the car.

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Training Targets

Jan 1 – Dec 31 (366d)
CV goal
Orienteering
+ XT
+ Running
500:00:00
actual:437:43:0987%
projected:526:59:27105%

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