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Training Log: fletch

In the last 7 days:

activity # timemileskm+m
  run4 3:52:38 30.64(7:36) 49.3(4:43) 66
  MTB1 56:47 10.14(5:36) 16.32(3:29) 45
  core stability1 45:00
  paddle1 30:09 2.49(12:08) 4.0(7:32)
  Total6 6:04:34 43.26 69.63 112
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Saturday Jan 19 #

6 AM

run long 1:28:54 intensity: (12 @1) + (22:43 @2) + (1:05:22 @3) + (37 @4) 18.2 km (4:53 / km) +23m 4:51 / km
ahr:145 max:165 shoes: Hoka Clifton 4

Glad to get this one done early (by my standards) before it climbed past 40 degrees. Generally felt ok. Achilles slightly niggly and the last 15-20 minutes was pretty hard work.

Thursday Jan 17 #

4 PM

run intervals 53:49 intensity: (20 @1) + (5:57 @2) + (17:41 @3) + (25:31 @4) + (4:20 @5) 12.03 km (4:28 / km)
ahr:161 max:192 shoes: x-talon 230

4x200
2x400
1x800
2x400
4x200
Equal distance recoveries, target times 21s/100m.

Second half was quite hard.

Wednesday Jan 16 #

2 PM

MTB 56:47 intensity: (5:26 @1) + (40:10 @2) + (11:11 @3) 16.32 km (3:29 / km) +45m 3:26 / km
ahr:128 max:159 shoes: Diamondback Vectra Sport

Cruisy lap round the Greenough River. Would be more fun if I ever got round to fixing my chain slippage / gear issues.

Nicer than Zwifting in the shed.

paddle 30:09 intensity: (1:13 @1) + (7:10 @2) + (18:55 @3) + (1:53 @4) + (58 @5) 4.0 km (7:32 / km)
ahr:144 max:211 shoes: Spirit PRS plastic

Pretty windy for this, and hard to get the ski back on the car afterwards, but seeing as the ski has been in the roof for weeks and not used, thought I should use the opportunity.

Hope those HR numbers are wrong...

No GPS trace for some reason, so distance is a vague approximation.

Tuesday Jan 15 #

4 PM

run tempo 1:00:07 intensity: (17 @1) + (7:37 @2) + (21:52 @3) + (30:21 @4) 13.04 km (4:37 / km) +44m 4:32 / km
ahr:157 max:178 shoes: Hoka Clifton 4

3 x 10 min tempo: 2 min recovery.
2nd rep into the afternoon gale was tough.

Not feeling very motivated prior to this, so glad to get it done.

Monday Jan 14 #

core stability 45:00 [3]
shoes: barefoot

First ever pilates session. Except it’s not being called pilates any more, coz you can’t claim for that on private health insurance.

Sunday Jan 13 #

5 PM

run 29:48 intensity: (48 @1) + (18:15 @2) + (10:45 @3) 6.03 km (4:56 / km)
ahr:135 max:148 shoes: Hoka Clifton 4

Easy roll to see if I can cope with two days running in a row. Quads super tired and generally not very sparky, but that was expected.
No particularly concerning aches or pains.

Will try to push through one more week before an easy one...

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Jan 1 – Dec 31 (365d)
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