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Training Log: koriordan

In the last 7 days:

activity # timemileskm+m
  Road Running7 5:48:51 40.19(8:41) 64.69(5:24) 868
  Cycling3 2:35:00 32.19(12.5/h) 51.8(20.1/h)
  Strength and conditioning1 1:00:00
  Grass running1 45:05 6.01(7:30) 9.67(4:40)
  Total11 10:08:56 78.39 126.15 868
  [1-5]11 10:07:22
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TuWeThFrSaSuMo

Sunday Sep 23 #

10 AM

Road Running hills 1:08:34 intensity: (22 @0) + (22:35 @1) + (16:39 @2) + (23:31 @3) + (5:27 @4) 11.42 km (6:00 / km) +455m 5:01 / km
ahr:141 max:166

Hill repeats Burke's hill with 2 x 2" on the flat at end.

Saturday Sep 22 #

12 PM

Road Running 2:12:13 intensity: (22 @0) + (8:02 @1) + (1:25:35 @2) + (36:20 @3) + (1:54 @4) 24.05 km (5:30 / km) +397m 5:05 / km
ahr:141 max:165

Aiming for 150 mins but didn't bring any water and legs started cramping around 110 mins. Ended up doing about 132 in the end with 6 mins close to LT towards the end

Friday Sep 21 #

Note
(rest day)

forgot to bring running shoes. Probably just as well, feeling really tired today.

Thursday Sep 20 #

9 AM

Cycling 35:00 [1] 12.0 km (20.6 kph)

Cycle into work
12 PM

Road Running intervals 30:25 intensity: (8:13 @2) + (17:09 @3) + (4:16 @4) + (47 @5) 6.1 km (4:59 / km) +5m 4:58 / km
ahr:151 max:174

Lunchtime strides with guys from work
6 PM

Cycling 40:00 [1] 13.3 km (20.0 kph)

cycle home with haircut on the way

Wednesday Sep 19 #

Note

no cycling to work today, too windy.
6 PM

Road Running 1:30:12 intensity: (15 @0) + (37 @1) + (1:27:46 @2) + (1:34 @3) 18.06 km (5:00 / km) +1m 5:00 / km
ahr:140 max:146

Feeling pleased with pace, distance and heart rate. Must start thinking about moving into sharpening phase of training.

Tuesday Sep 18 #

Cycling 1:20:00 [1] 26.5 km (19.9 kph)

12 PM

Road Running warm up/down 8:38 [2] 1.64 km (5:15 / km) +2m 5:13 / km

Jog to pilates
1 PM

Strength and conditioning 1:00:00 [1]

Pilates
2 PM

Road Running warm up/down 8:22 [3] 1.67 km (5:00 / km) +1m 4:59 / km

Jog from pilates
6 PM

Road Running warm up/down 7:01 intensity: (28 @0) + (2:28 @1) + (14 @2) + (1:52 @3) + (1:40 @4) + (19 @5) 1.16 km (6:01 / km) +6m 5:53 / km

Grass running intervals 45:05 intensity: (7 @0) + (2:56 @1) + (12:11 @2) + (21:05 @3) + (8:46 @4) 9.67 km (4:40 / km)
ahr:151 max:167

Grass intervals. Mostly 2 mins with 2 mins recovery and a 4 min and 90s at end

Road Running warm up/down 3:26 intensity: (2:39 @1) + (47 @2) 0.58 km (5:55 / km)
ahr:129 max:135

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