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Training Log: andrew_elwood

In the last 7 days:

activity # timemileskm+m
  Running3 2:06:00 15.94(7:54) 25.66(4:55) 139
  Strength & Conditioning1 20:00
  Total4 2:26:00 15.94 25.66 139
averages - sleep:9 rhr:58
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Tuesday Feb 19 #

7 PM

Running (Warm Up) 16:14 [2] 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] 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 [2] 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.

Monday Feb 18 #

2 PM

Strength & Conditioning 20:00 [3]

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.

Sunday Feb 17 #

4 PM

Running (Warm Up) 10:21 [2] 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 [4] 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.
5 PM

Running (Warm Down) 5:44 [1] 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.

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