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Training Log: Felly

In the last 7 days:

activity # timemileskm+m
  Running6 6:00:21 45.06(8:00) 72.52(4:58) 1049
  Cross Training1 2:02:57
  Strength and Conditioning1 1:00:00
  Total7 9:03:18 45.06 72.52 1049
  [1-5]7 9:01:08
averages - weight:72.3kg
«
2:35
0:00
TuWeThFrSaSuMo

Sunday Dec 17 #

12 PM

Running 1:30:54 intensity: (15 @0) + (43 @1) + (41:20 @2) + (48:27 @3) + (9 @4) 18.63 km (4:53 / km) +387m 4:25 / km
ahr:146 max:171 shoes: Nike Zoom Winflo 2

Easy B&B. Feeling quite good.

Saturday Dec 16 #

1 PM

Running 12:53 intensity: (27 @1) + (8:46 @2) + (3:40 @3) 2.55 km (5:04 / km) +1m 5:03 / km
ahr:140 max:152 shoes: Nike Zoom Winflo 2

Running tempo 22:40 intensity: (12 @1) + (24 @2) + (6:29 @3) + (15:20 @4) + (15 @5) 6.01 km (3:46 / km)
ahr:169 max:178 shoes: Nike Zoom Winflo 2

Progression

First time doing this session and it was tough, but I like it. Will look to keep doing them, lots of gains to be had.

Running 15:26 intensity: (7 @0) + (25 @1) + (10:00 @2) + (4:40 @3) + (14 @4) 3.0 km (5:09 / km) +19m 4:59 / km
ahr:153 max:171 shoes: Nike Zoom Winflo 2

Friday Dec 15 #

7 PM

Running 38:10 intensity: (6:32 @1) + (31:38 @2) 6.36 km (6:00 / km) +33m 5:51 / km
ahr:122 max:137 (rest day) shoes: Nike Zoom Winflo 2

Easy recovery meadows with Madara :) Went to the pool earlier but it was closed.

Thursday Dec 14 #

7 AM

Strength and Conditioning 1:00:00 [1]
weight:72.3kg

Running 8:00 [1] 1.5 km (5:20 / km)
shoes: Nike Zoom Winflo 2

1 PM

Running 1:27:56 intensity: (52 @1) + (52:15 @2) + (34:41 @3) + (8 @4) 16.08 km (5:28 / km) +501m 4:44 / km
ahr:142 max:170 shoes: Salomon Sense Pro 2

Long easy on a very cold and muddy seat.

Wednesday Dec 13 #

2 PM

Cross Training (Aquajogging) 1:02:00 [2]

On my own, but had some banging tunes to keep me company.

Cross Training (Spinning) 1:00:57 intensity: (1:48 @0) + (40:33 @1) + (18:36 @2)
ahr:112 max:144

Then straight to the gym. Lucy joined for the last 20.

Tuesday Dec 12 #

1 PM

Running 21:27 intensity: (57 @1) + (14:44 @2) + (5:30 @3) + (10 @4) + (6 @5) 4.14 km (5:11 / km) +22m 5:03 / km
ahr:138 max:181 shoes: Nike Zoom Winflo 2

Running 36:00 intensity: (11 @1) + (37 @2) + (25:47 @3) + (8:58 @4) + (27 @5) 9.13 km (3:57 / km) +4m 3:56 / km
ahr:161 max:180 shoes: Nike Zoom Winflo 2

3 x 10 mins [2 mins]

On my own and icy so not as fast as I'd like, but just happy to get it done.

Running 10:19 intensity: (17 @2) + (10:02 @3) 2.15 km (4:48 / km) +1m 4:47 / km
ahr:153 max:166 shoes: Nike Zoom Winflo 2

Strides.

Running 16:36 intensity: (9:09 @2) + (7:27 @3) 2.97 km (5:35 / km) +82m 4:55 / km
ahr:143 max:157 shoes: Nike Zoom Winflo 2

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Injuries

Lower LegShin Splints1,039+days
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Training Targets

Jan 1 – Dec 31 (365d)
Total 2500km
actual:2432.4km97%
projected:2529.4km101%
Total 400:00:00
actual:406:50:12101%
projected:423:03:50105%

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  • Jun 17, 2050 [1,695w, 4d]: Y - wmoc 2050 M50

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