Training Log Archive: sandrunnerIn the 7 days ending Feb 23, 2019:
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Saturday Feb 23, 2019 #
6 PM
Running 12:01 [3] 2.46 km (4:54 / km)
ahr:114 max:127
Thursday Feb 21, 2019 #
1 PM
Walking 1:19:05 [0] 1.51 km (52:20 / km)
ahr:53 max:67
With DI, RJI, NI.
Unspecified 3:44 [0] 0.7 km (5:19 / km)
ahr:52 max:60
For info only.
Wednesday Feb 20, 2019 #
3 PM
Running tempo 22:51 [4] 5.07 km (4:30 / km) +34m 4:22 / km
ahr:128 max:143
KWP route
Running warm up/down 8:42 [2] 1.47 km (5:56 / km) +8m 5:46 / km
ahr:108 max:119
No time for warm up but needed warm down so made time.
Tuesday Feb 19, 2019 #
3 PM
Running warm up/down 4:50 [3] 0.99 km (4:53 / km) +2m 4:50 / km
ahr:117 max:125
R5k 3.6k post, full lap then to bridge.
Running intervals 15:01 [4] 2.85 km (5:16 / km)
ahr:123 max:140
R5k 4 x bridge to bridge starting every 4 mins. There are 2 400m splits within each effort (3.2k post to 3.6k and 1.2k post to 1.6k) with some overlap. Typical split 1:42. Useful benchmark but need to knock 8 or 9 secs off.
Running warm up/down 5:03 [2] 1.0 km (5:03 / km)
ahr:120 max:128
R5k reverse full lap from bridge then to 3.6k post.
Sunday Feb 17, 2019 #
1 PM
Running hills 25:12 [4] 4.56 km (5:32 / km) +175m 4:38 / km
ahr:123 max:137
Continuous 3 x Parbold with jog down.