In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||3|| 2:06:00|| 15.94||(7:54)|| 25.66||(4:55)|| 139|
| ||Strength & Conditioning||1|| 20:00|
| ||Total||4|| 2:26:00|| 15.94|| 25.66|| 139|
|averages - sleep:9 rhr:58|
Running (Warm Up) 16:14  2.09 km (7:46 / km) +1m 7:45 / km
ahr:150 max:180 rhr:52 slept:9.0 shoes: NB Zante Foam Blue
Running (Intervals) 25:31  5.91 km (4:19 / km) +9m 4:17 / km
ahr:174 max:193 rhr:52 shoes: Kalenji AT XC Spikes
8x75secs @ 1500m pace (3:30/km) with 1min 45secs jogging recovery (5:00mins/km) between each. I felt really good tonight but it was a muddy and wet which made it slippy on the corners but didn't affect the session too much. I kept really steady this week and enjoyed the rain.
HR Zone 5 - 21:17
HR Zone 4 - 4:16
Running (Warm Down) 8:04  1.46 km (5:32 / km)
ahr:148 max:156 rhr:52 shoes: Kalenji AT XC Spikes
Kept the spikes on for the cool down this week cause of the mud but legs felt fine.
Strength & Conditioning 20:00 
Tired and only felt like doing a short session today. 3x15 single leg squats, 3x1min bridges with bands, 3x1min wall press on each leg, 3x15 hip abductions with bands on each leg.
Running (Warm Up) 10:21  2.01 km (5:09 / km) +8m 5:03 / km
ahr:157 max:169 rhr:64 slept:9.0 shoes: NB Zante Foam Blue
Felt a bit heavy on the warm up began to loosen up.
Running (Long Run) 1:00:06  13.1 km (4:35 / km) +112m 4:24 / km
ahr:169 max:182 rhr:64 shoes: NB Zante Foam Blue
Felt tough for the first 2.5k but then I settled in a felt really really good for the rest of the run. Bumped it up to an hourlong this week and felt strong the whole time keeping an average pace of 4:35/km which occasionally dropped to 4:40-45/km due to hills and head wind.
Really nice sunny afternoon run.
Running (Warm Down) 5:44  1.09 km (5:16 / km) +9m 5:03 / km
ahr:161 max:169 rhr:64 shoes: NB Zante Foam Blue
Easing out the legs and they feel good but a bit tired. Took this really easy.
all weeks |