Training Log Archive: PsubaIn the 7 days ending Nov 26, 2017:
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Sunday Nov 26, 2017 #
11 AM
Running (Treadmill) 31:22 6.15 km (5:06 / km) +120m 4:39 / km
ahr:155 max:182 shoes: Haglofs Gram XC 2016
Hotel gym session as a warm-up.
"usual" treadmill session so
1 km 5min/km 0% elev
1 km 5 min/km 3% elev
1 km 5 min/km 6% elev
1 km 5 min/km 3% elev
0.5 km 5min/km 0% elev
0.5 km 3:30min/km 0% elev (Ok this was a bit shorter as I ran out of steam..)
1 km 145BPM 0% elev cool down
"usual" treadmill session so
1 km 5min/km 0% elev
1 km 5 min/km 3% elev
1 km 5 min/km 6% elev
1 km 5 min/km 3% elev
0.5 km 5min/km 0% elev
0.5 km 3:30min/km 0% elev (Ok this was a bit shorter as I ran out of steam..)
1 km 145BPM 0% elev cool down
Strength / Conditioning / Drills 26:33
ahr:120 max:142
Hotel gym strength training, core etc.
Saturday Nov 25, 2017 #
3 AM
Running hills 1:05:04 5.18 km (12:34 / km) +563m 8:08 / km
ahr:157 max:174 shoes: Haglofs Gram XC 2016
Epic run up to Tab Kak Hang Nak national park forest hill top.
On vacation, but saw this as an option to do something different to relaxation. It is a free train, about 4km mostly steep uphill so I thought I'll see how far I can go!
It was starting to rain as I set off so very slippery in places especially coming back down. There were very steep sections I could not run :( and had to stop quite a few times to take pictures. The scenery from the top is amazing, you end up on a big rock and the view opens up over the Krabi plain with all the sharp cliffs. Clouds below and above.
Going back I collected M and we walked back from that point so no GPS for the whole section as there was no point recording that as a run.
On vacation, but saw this as an option to do something different to relaxation. It is a free train, about 4km mostly steep uphill so I thought I'll see how far I can go!
It was starting to rain as I set off so very slippery in places especially coming back down. There were very steep sections I could not run :( and had to stop quite a few times to take pictures. The scenery from the top is amazing, you end up on a big rock and the view opens up over the Krabi plain with all the sharp cliffs. Clouds below and above.
Going back I collected M and we walked back from that point so no GPS for the whole section as there was no point recording that as a run.
Wednesday Nov 22, 2017 #
5 AM
Running (Treadmill) 38:31 6.27 km (6:09 / km) +160m 5:27 / km
ahr:143 max:150 shoes: Haglofs Gram XC 2016
HR control treadmill session in Siem Reap hotel gym.
I think I have added 4%-8%-4% gradient sections.
I think I have added 4%-8%-4% gradient sections.
Tuesday Nov 21, 2017 #
11 AM
Running (Treadmill) 21:12 4.18 km (5:04 / km)
ahr:146 max:156 shoes: Haglofs Gram XC 2016
Gym warmup with HR control
Strength / Conditioning / Drills 32:20 0.06 km (8:25:12 / km)
ahr:100 max:123
Core and leg strength session in hotel gym