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Training Log Archive: peterprong

In the 7 days ending Aug 18, 2013:

activity # timemileskm+m
  Running5 7:42:59 54.52(8:30) 87.74(5:17) 1445
  Strength & Conditioning1 25:00
  Total6 8:07:59 54.52 87.74 1445
  [1-5]6 8:07:41

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MoTuWeThFrSaSu

Sunday Aug 18, 2013 #

8 AM

Running 2:26:23 intensity: (5:24 @1) + (45:47 @2) + (1:35:12 @3) 26.21 km (5:35 / km) +470m 5:07 / km
ahr:140 max:153 shoes: Asics Gel Volt 33

Met Bartman at Highbury Islington station for a route north via Finsbury Park, then along this disused train line walking trail to highgate, loop out and around Alexandra Place, the a lap of hampstead heath.
Easy pace today and I felt pretty good at the end.
C • Nice! 9

Saturday Aug 17, 2013 #

11 AM

Running 1:18:18 intensity: (4 @0) + (1:53 @1) + (15:22 @2) + (33:11 @3) + (27:48 @4) 15.64 km (5:00 / km) +349m 4:30 / km
ahr:148 max:169 shoes: Nike Lunarspeed+

Wanted to do something quicker so planned a route that would be 20ish ks, legs felt pretty shit to start with and needed to stop and stretch at primrose hill. Decided that original plan wasnt going to happen so tried to do a quick 10k followed by hills at Primrose. Legs still felt shit though RP and the old compartment problems kicked in. Stopped again to stretch. Then headed back, lap of primrose before 9 reps alternating three different attacks to the top. Rt knee again had problems as id turn around to slowly jog back down.
Cycling is way more fun!

Thursday Aug 15, 2013 #

7 PM

Running 17:39 intensity: (11 @1) + (1:14 @2) + (15:29 @3) + (45 @4) 3.49 km (5:03 / km) +11m 4:59 / km
ahr:146 max:161 shoes: Nike Lunarspeed+

Running intervals 43:33 intensity: (37 @1) + (6:26 @2) + (6:42 @3) + (29:48 @4) 8.91 km (4:53 / km) +79m 4:41 / km
ahr:158 max:174 shoes: Nike Lunarspeed+

8 x 1km intervals in RP followed by Primrose and 2 through the streets on the way home. Was stuffed when I got home from work, had a nap that lasted way to long, finally got out and felt pretty good. Great weather for running.
C • Nice! 1

Running 2:52 intensity: (13 @1) + (48 @2) + (1:51 @3) 0.46 km (6:11 / km) +9m 5:39 / km
ahr:137 max:145 shoes: Nike Lunarspeed+

Wednesday Aug 14, 2013 #

4 PM

Running 1:28:24 intensity: (9 @0) + (1:32 @1) + (3:11 @2) + (1:14:42 @3) + (8:50 @4) 17.06 km (5:11 / km) +118m 5:01 / km
ahr:150 max:162 shoes: North Face Hyper Track Guide

Run home from work. Every step was a massive effort!

Tuesday Aug 13, 2013 #

6 PM

Running hills (Swains Lane) 1:25:50 intensity: (5 @0) + (5:16 @1) + (20:50 @2) + (39:04 @3) + (14:34 @4) + (6:01 @5) 15.96 km (5:23 / km) +409m 4:46 / km
ahr:148 max:180 shoes: Nike Lunarspeed+

Run over to swains to do some longer hill reps. Felt really good tonight. Right knee is causing some trouble on the descents but its been like that for a good 2 years now..

Monday Aug 12, 2013 #

Strength & Conditioning 25:00 [3]

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