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Training Log: PM

In the last 7 days:

activity # timemileskm+m
  Running3 2:04:33 12.88(9:40) 20.73(6:00) 300
  Weights1 55:00
  Total4 2:59:33 12.88 20.73 300
  [1-5]4 2:38:20
«
0:57
0:00
FrSaSuMoTuWeTh

Wednesday Nov 14 #

Running 33:05 intensity: (15:00 @2) + (13:05 @3) + (5:00 @4) 7.0 km (4:44 / km)

Pyramid run from 5:30min/k upto 4 min/k and back down.

Tuesday Nov 13 #

5 PM

Weights 55:00 [3]

Warm up and 8 exercises (3 sets of 8-12 reps), plus core exercises and warm down.

Sunday Nov 11 #

7 AM

Running long 57:46 intensity: (16:55 @0) + (13:32 @1) + (19:01 @2) + (8:18 @3) 7.72 km (7:29 / km) +299m 6:16 / km
ahr:118 max:138

Easy long run out up onto Arthur's Seat and Holyrood with the coaching staff on camp.

Saturday Nov 10 #

9 AM

Running warm up/down 16:09 intensity: (3:30 @0) + (8:25 @1) + (2:26 @2) + (1:48 @3) 2.41 km (6:42 / km)
ahr:115 max:131

Running 13:21 intensity: (10 @0) + (8 @1) + (3:44 @2) + (8:57 @3) + (22 @4) 2.88 km (4:38 / km)
ahr:138 max:151

Ran 3k time trial with squad at tempo pace

Running warm up/down 4:12 intensity: (38 @0) + (3:13 @1) + (21 @3) 0.72 km (5:49 / km) +1m 5:46 / km
ahr:115 max:123

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