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Training Log: conör

In the last 7 days:

activity # timemileskm+m
  Run4 5:38:51 42.19(8:02) 67.9(4:59) 395
  Climbing2 2:50:00
  Total6 8:28:51 42.19 67.9 395
  [1-5]6 7:03:51
averages - sleep:7.5 weight:72kg
«
3:27
0:00
ThFrSaSuMoTuWe

Tuesday Mar 28 #

6 PM

Run 27:02 [2] 5.7 km (4:44 / km) +6m 4:43 / km

WU

Run 10:29 [1] 0.49 km (21:29 / km) +3m 20:52 / km

Drills

Run 12:27 [2] 1.15 km (10:51 / km) +1m 10:47 / km

Strides and more drills

Run 30:08 intensity: (10:38 @1) + (19:30 @5) 6.55 km (4:36 / km)

VPTHAC intervals.
3 min time trial thing going as fast as possible and noting where you ended up. 5-6min rest then before
5 x 3:18 (1 min) with the idea that you want to get as far as you did on the 3 min one on each rep.
Got a bit further that the 3 min on each one so maybe could have done it a bit harder. Legs were feeling good, but my lungs weren't too happy, especially on the last one.

Run 29:55 [1] 5.55 km (5:24 / km) +15m 5:19 / km

Lap of WSC, started heading home before I realised I left my thermal. Wasn't where I'd left it so down to the clubhouse to find it then home.

Monday Mar 27 #

5 PM

Run 44:29 [2] 9.77 km (4:33 / km) +30m 4:29 / km

Calf seemed a bit twingy after yesterday's run so an easy one on grass as much as possible. Was grand once I'd warmed up but it's a bit sore again now.
6 PM

Climbing 1:10:00 intensity: (35:00 @0) + (35:00 @1)

Got another blue, definitely not the way you're supposed to do it though. More progress on the red in the Monkey House as well, and a bit more core stuff.

Sunday Mar 26 #

3 PM

Run 1:16:30 [4] 18.0 km (4:15 / km) +30m 4:13 / km

Garmin ran out of battery after a bit. Nice day but that meant the whole of London was out.

Saturday Mar 25 #

8 AM

Note
slept:7.5 weight:72kg

Friday Mar 24 #

11 AM

Run 31:46 [2] 6.82 km (4:40 / km) +30m 4:34 / km

To Greenwich

Run 37:42 intensity: (24:45 @1) + (12:57 @5) 5.9 km (6:23 / km) +249m 5:17 / km

Hills in Greenwich
6 x 1min (2min)
6 x 45s (1:30)
6 x 18s (30s)

I had intended to to do 4 x 30s (1min) for those last ones but the hill I went for was a bit small, so I just rolled with it.

Run 38:23 [2] 7.97 km (4:49 / km) +30m 4:43 / km

Back home
6 PM

Climbing 1:40:00 intensity: (50:00 @0) + (50:00 @1)

Feeling a bit tired but once I got going not too bad. Finally got the full circuit on the tigers in the Monkey House so moved up to the reds. Arms were very tired then but so I didn't get far but it felt doable.
Did some core stuff on the bar too

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