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Training Log: PhilW

In the last 7 days:

activity # timemileskm+m
  Running4 3:28:07 24.2(8:36) 38.94(5:21) 829
  Walking1 1:38:02 3.83(25:37) 6.16(15:55) 55
  Trail Run1 1:30:00 9.43(9:32) 15.18(5:56) 399
  Total6 6:36:09 37.46(10:35) 60.28(6:34) 1283
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WeThFrSaSuMoTu

Monday Apr 24 #

3 PM

Running 30:00 intensity: (4:57 @1) + (25:03 @2) 5.41 km (5:33 / km) +154m 4:51 / km
ahr:130 max:141 shoes: Adidas SuperNova Boost Glide

3:19 PM. Run.

Recovery run on the reoccurring recovery run route recovering the feeling of running recovery runs.
Really tired today. It could be because I haven't run the day after a long run in a long time, or it was an afternoon run with higher than typical running temperatures...maybe that's why I'm stiff and sore. Had some sort of problem with my right ankle/heel. It finally let up in the second half of the run. Not the best feeling run.

Sunday Apr 23 #

8 AM

Trail Run 1:30:00 intensity: (3:29 @1) + (1:24:26 @2) + (2:05 @3) 15.18 km (5:56 / km) +399m 5:14 / km
ahr:134 max:167 shoes: Les Mustangs

8:52 AM. Run.

Good run on tired legs-Decided to run on the single track trails when possible-which accounted for maybe 10-20% of the time- the rest was on the regular bike trail flat and simple. Felt good to go off road again. Need to do this more often.

P.O.'d that Gamin dropped me down to 53 Vo2. It does that when the pace is slower and the HR higher- which happens on the Single Track trails...grrr.

Saturday Apr 22 #

10 AM

Running intervals 42:00 intensity: (7:40 @1) + (15:27 @2) + (15:05 @3) + (3:48 @4) 8.18 km (5:08 / km) +201m 4:34 / km
ahr:137 max:158 shoes: Adidas SuperNova Boost Glide

10:00 AM. Running: Mona Fartlek.

TThis is a fun kind of run. A bit more structured than my typical fartlek workout, but a nice controlled variation. Had a few workbouts that weren't as fast as the others-usually due to short climbs. Keeping the floats fast enough also proved difficult in the last couple of set. Thankfully that gives some room for improvement.
4.46km total workbout of 20' Nice marker of fitness level.

Thursday Apr 20 #

9 AM

Running 30:00 [2] 5.14 km (5:50 / km) +137m 5:09 / km
ahr:122 max:156 shoes: Les Mustangs

9:42 AM. Running: Road Recovery.

Recovery run on the reoccurring recovery run route recovering the feeling of running recovery runs.

Wednesday Apr 19 #

Note

23 years of running today
9 AM

Running 1:46:07 intensity: (5:03 @1) + (1:02:55 @2) + (31:50 @3) + (6:19 @4) 20.21 km (5:15 / km) +337m 4:51 / km
ahr:140 max:169 shoes: Adidas SuperNova Boost Glide

9:21 AM. Running: Road 6x1milex4'i.

Hmmm. The program I used to create the workout to transfer to my watch estimated the time to be 1:10:00 but it actually took me 1:46:00. I'm not sure how the program is estimating.
Good run- first 4 were quite comfortable feeling.
7'27", 7'25", 7'24", 7'17',7'18' 7'20"
Last 2 were more challenging. A little faster than I'd planned for the workbouts.
Going to have to keep an eye on my left toe again. Shoes may be a contributing factor.
4 PM

Walking 1:38:02 [1] 6.16 km (15:55 / km) +55m 15:14 / km

4:47 PM. Afternoon walk.

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