Training Log Archive: runner_pucciIn the 7 days ending Apr 20, 2019:
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Saturday Apr 20, 2019 #
2 PM
RUNNING long 1:21:19 [4] 18.09 km (4:30 / km) +31m 4:27 / km
ahr:141 max:159 slept:8.0
A good long run mainly on cambered pavement which is clearly not ideal. Felt strong for most of it but I was definitely getting bored. Either way solid effort today which gives my weekly total(without counting the swim equivalency) to over 75km which is a new high for the year.
Friday Apr 19, 2019 #
6 PM
RUNNING 59:16 [3] 13.04 km (4:33 / km) +88m 4:24 / km
ahr:150 max:168 slept:9.0
Great run for 13km. Started off a bit slow and the pace naturally progressed. All asphalt expect for a kilometre or so of trail. Tomorrow is the long run session of the week and planning to go north of 18km.
Thursday Apr 18, 2019 #
9 AM
RUNNING (Off Day) 1:00:00 [1] 13.33 km (4:30 / km) +117m 4:19 / km
ahr:145 max:165 slept:7.0
Good off day with Kip and Popcorn. Slow pace but that was mainly dictated by the terrain and ice.
Good to be on my legs for that amount of time on natural surfaces.
Good to be on my legs for that amount of time on natural surfaces.
5 PM
SWIM/POOL (Mixed equip ) 27:00 [3] 1.2 km (22:30 / km)
Good swim: lanes were congested but got 1km+ in and felt good enough to extend if I wanted.
Wednesday Apr 17, 2019 #
9 AM
RUNNING (Workout) 58:00 [4] 13.69 km (4:14 / km) +74m 4:08 / km
ahr:148 max:164 slept:6.0
20 wu
20 tempo
3 off
5 tempo
8 cd
A very solid workout. Didn't have enough sleep last night and usually, I have been doing my workouts staggered by two days (Tues & Thurs) so in terms of fatigue and levels of beatupness... today was more challenging than other days. Also, this is the first tempo workout I have done outdoors this year. There is a certain amount of transition that is needed to deal with the topography etc. Either way, this was a good session which I felt solid throughout.
20 tempo
3 off
5 tempo
8 cd
A very solid workout. Didn't have enough sleep last night and usually, I have been doing my workouts staggered by two days (Tues & Thurs) so in terms of fatigue and levels of beatupness... today was more challenging than other days. Also, this is the first tempo workout I have done outdoors this year. There is a certain amount of transition that is needed to deal with the topography etc. Either way, this was a good session which I felt solid throughout.
Tuesday Apr 16, 2019 #
10 AM
RUNNING (Treadmill Run) 35:00 [3] 7.77 km (4:30 / km)
ahr:142 max:154 slept:7.5
Started off the run by doing 15mins on the Complex U... sweaty and hot before I finished off on the treadmill. This meant I was fairly cooked during this workout which added a level of difficulty probably not strictly necessary for an off day.
Finished with military situps and pushups (70-40)
Finished with military situps and pushups (70-40)
4 PM
SWIM/POOL (POOL LAPS ) 21:00 [2] 1.0 km (21:00 / km)
Swam for 1k... had to cut it short because the lane was getting all jammed up. Felt good.
Monday Apr 15, 2019 #
5 PM
RUNNING hills (Short Hills) 1:00:00 [4] 13.33 km (4:30 / km) +132m 4:17 / km
ahr:153 max:180 slept:8.0
15wu
Masters Activation
3 x 5hills with run/jog recovery down
2 x 200 strides (80%)
15cd
push+sit
A good workout with the masters. I was not winning this workout though. Didn't have the staying capacity up the Balmoral "hill" length. Felt a good sort of worn out by the end though. Warm up was strangely quick.
Masters Activation
3 x 5hills with run/jog recovery down
2 x 200 strides (80%)
15cd
push+sit
A good workout with the masters. I was not winning this workout though. Didn't have the staying capacity up the Balmoral "hill" length. Felt a good sort of worn out by the end though. Warm up was strangely quick.