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Training Log Archive: JONBONESJONES

In the 30 days ending Nov 30, 2020:

activity # timemileskm+m
  Running31 23:13:22 209.25(6:40) 336.76(4:08) 2355
  Cycling11 12:49:42
  S&C7 4:15:00
  Total38 40:18:04 209.25 336.76 2355
  [1-5]38 40:03:43
averages - rhr:42 weight:65.9kg

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Monday Nov 30, 2020 #

1 PM

Running 41:38 intensity: (30 @0) + (24 @1) + (40:44 @2) 9.79 km (4:15 / km) +16m 4:13 / km
ahr:133 max:144

Felt a lot better actually. Hopefully able to train well this week
10 PM

Running 28:59 intensity: (27 @0) + (7 @1) + (10:08 @2) + (18:17 @3) 8.01 km (3:37 / km)
ahr:149 max:160

Steady run. Double run is back *heart eyes*

Sunday Nov 29, 2020 #

1 PM

Running 33:59 intensity: (26 @0) + (1:04 @1) + (32:29 @2) 8.47 km (4:01 / km)
ahr:133 max:140

1st part running indoors (15kmh)

Cycling 1:55:00 [1]

2nd part on the turbo after I became nauseous
10 PM

Running 11:29 intensity: (22 @0) + (46 @1) + (9:58 @2) + (23 @3) 3.09 km (3:43 / km)
ahr:137 max:148

Short WU

S&C 10:00 [1]

5+10+10 reps regulars squats 83kg.
Need more weights till next time

Saturday Nov 28, 2020 #

2 PM

Running 28:00 intensity: (17 @0) + (44 @1) + (26:59 @2) 6.87 km (4:05 / km)
ahr:130 max:137

9 PM

Running 20:01 intensity: (25 @0) + (20 @1) + (8:06 @2) + (7:59 @3) + (3:11 @4) 5.53 km (3:37 / km)
ahr:148 max:166

Friday Nov 27, 2020 #

8 PM

Cycling 1:03:54 intensity: (18 @0) + (19:56 @1) + (10:43 @2) + (19:13 @3) + (11:49 @4) + (1:55 @5)
ahr:139 max:175

Thursday Nov 26, 2020 #

8 PM

Running 47:13 intensity: (32 @0) + (59 @1) + (28:40 @2) + (17:02 @3) 11.9 km (3:58 / km) +80m 3:50 / km
ahr:142 max:157

Same story. Had to walk 4km home

S&C 1:00:00 [1]

Weights and core

Wednesday Nov 25, 2020 #

5 PM

Running 37:36 intensity: (13 @0) + (3:41 @1) + (27:38 @2) + (6:04 @3) 8.42 km (4:28 / km) +4m 4:27 / km
ahr:133 max:160

Still no good

Cycling 1:01:46 [3]

Zwift race
4th/186

Tuesday Nov 24, 2020 #

2 PM

Running 26:30 intensity: (18 @0) + (31 @1) + (25:41 @2) 6.05 km (4:23 / km) +50m 4:12 / km
ahr:133 max:146

Running 27 intensity: (4 @0) + (17 @1) + (6 @2) 0.16 km (2:47 / km)
ahr:114 max:132

10 PM

Running 26:57 intensity: (10 @0) + (30 @1) + (13:01 @2) + (3:51 @3) + (5:49 @4) + (3:36 @5) 7.1 km (3:48 / km)
ahr:149 max:174

Monday Nov 23, 2020 #

5 PM

Running 39:17 intensity: (5 @0) + (28 @1) + (19:32 @2) + (19:12 @3) 9.73 km (4:02 / km) +41m 3:57 / km
ahr:144 max:158

Running 40 intensity: (5 @0) + (27 @1) + (8 @2) 0.24 km (2:47 / km)
ahr:110 max:130

Sunday Nov 22, 2020 #

3 PM

Cycling 2:41:40 intensity: (1:53 @1) + (2:00:23 @2) + (30:51 @3) + (7:46 @4) + (47 @5)
ahr:140 max:171

Zwift-race.
Running makes me literally sick to my stomach so I can’t do it. Apparently cycling does too (to a lesser degree though) as the dinner I ate afterwards came out again. Not good

Saturday Nov 21, 2020 #

12 PM

Cycling 1:30:35 [1]

Very easy 156w
8 PM

Running 16:00 intensity: (29 @0) + (25 @1) + (9:51 @2) + (3:12 @3) + (2:03 @4) 4.12 km (3:53 / km)
ahr:142 max:167

Friday Nov 20, 2020 #

1 PM

Running 1:01:03 [1] 13.23 km (4:37 / km) +120m 4:25 / km
ahr:164 max:187

Easy jog. Super cold outside

Running 25 [2] 0.17 km (2:27 / km)
ahr:128 max:137

2 short strides
9 PM

Running 12:06 [2] 3.09 km (3:55 / km)
ahr:146 max:185

Thursday Nov 19, 2020 #

6 PM

Running 39:20 intensity: (14 @0) + (29 @1) + (13:47 @2) + (24:18 @3) + (32 @4) 10.51 km (3:45 / km) +76m 3:37 / km
ahr:148 max:163

Felt a lot better today gladly. Getting that swab thread what felt like 10cm deep into my nose is low key one of the most uncomfortable things I’ve done in some months. My goodness I hope I don’t have to do that again

Wednesday Nov 18, 2020 #

4 PM

Cycling 35:47 intensity: (46 @0) + (20:19 @1) + (14:42 @2)
ahr:117 max:133

200w
Not there yet. Rona test tomorrow

Tuesday Nov 17, 2020 #

5 PM

Running 20:06 intensity: (9 @0) + (43 @1) + (14:34 @2) + (4:40 @3) 5.67 km (3:33 / km)
ahr:139 max:154

Short prog. Felt 90% healthy

Monday Nov 16, 2020 #

Note
(sick)

Felt like I was hit by a truck when I woke up this morning. Resting heart rate well over 70 during the night. Am I allergic to long, slow jogs or is it rona time?

Sunday Nov 15, 2020 #

12 PM

Running long 1:47:57 intensity: (3 @0) + (14 @1) + (1:31:01 @2) + (16:39 @3) 25.43 km (4:15 / km) +176m 4:06 / km
ahr:143 max:155 rhr:46 weight:65.7kg

Long run with 4 short max sprints afterwards. Good lord that was boring. Next one will be in the forest for sure

S&C 30:00 [1]

3*5 reps regular squats 83kg
2*5 reps crouch squats 53kg
Core + upper-body strength

Saturday Nov 14, 2020 #

1 PM

Running warm up/down 13:34 intensity: (14 @0) + (21 @1) + (11:45 @2) + (1:14 @3) 3.25 km (4:10 / km)
ahr:135 max:157

Running intervals 35:43 intensity: (1 @0) + (13 @1) + (3:43 @2) + (7:04 @3) + (14:21 @4) + (10:21 @5) 9.82 km (3:38 / km) +1m 3:38 / km
ahr:163 max:175 rhr:42 weight:66.3kg

10*400m (100m steady jog) 71-73/22-23 (5k: 15:40)
10*400m (1min stand-still) 65-64
Not exactly as prescribed, but wanted to run a bit quicker today. Think the session was decent anyways

Running warm up/down 7:43 intensity: (13 @1) + (7:30 @2) 1.54 km (5:00 / km) +2m 4:58 / km
ahr:134 max:143

10 PM

Cycling 1:00:00 intensity: (9 @0) + (4:11 @1) + (53:06 @2) + (2:34 @3)
ahr:137 max:156

223w avg

Friday Nov 13, 2020 #

12 PM

Running 1:00:40 intensity: (10 @0) + (8:40 @1) + (51:50 @2) 11.14 km (5:27 / km) +147m 5:07 / km
ahr:129 max:146 rhr:41 weight:65.7kg

Recovery trail jog. Session tomorrow: 25*400m (100m steady jog)

Thursday Nov 12, 2020 #

1 PM

Running 39:17 intensity: (9 @1) + (1:53 @2) + (27:23 @3) + (9:52 @4) 11.02 km (3:34 / km) +102m 3:24 / km
ahr:158 max:167

Steady run, quite hilly. Sluggish

S&C 2:00:00 [3]

Long and bloody hard S&C:
Drills
2*4*100m. Fastest: 12.75
Stair sprints into flat sprints: 8*1 step + 8*2 steps + 8*3 steps
Explosive strength circuit (2*10 reps 20kg):
Squat jump, box jump, calf jump, split jump, squat jump w/ butt-kicks, backwards jump (50kg), split jump on box

Wednesday Nov 11, 2020 #

3 PM

Running 1:22:21 intensity: (2:14 @0) + (7:02 @1) + (1:13:05 @2) 18.16 km (4:32 / km) +114m 4:24 / km
ahr:127 max:140 rhr:43 weight:66.1kg

Easy jog. Legs a bit tired from yesterday’s session

Tuesday Nov 10, 2020 #

5 PM

Running warm up/down 14:48 intensity: (16 @0) + (30 @1) + (3:41 @2) + (9:46 @3) + (35 @4) 3.54 km (4:11 / km) +31m 4:00 / km
ahr:148 max:165

WU with a few strides

Running intervals 4:50 intensity: (21 @0) + (12 @1) + (3:42 @2) + (35 @3) 1.4 km (3:27 / km) +2m 3:25 / km
ahr:131 max:160

(After 2*5000m)
4*200m with 200m jog
29-28sec

Running intervals 35:19 intensity: (4:48 @3) + (15:33 @4) + (14:58 @5) 11.49 km (3:04 / km)
rhr:42 weight:66.3kg

5000m-1200m jog-5000m
15:33-4:48-14:58
Nice!
C • wtf 2

Running warm up/down 7:53 intensity: (28 @0) + (1:29 @1) + (4:53 @2) + (1:03 @3) 1.45 km (5:27 / km) +3m 5:23 / km
ahr:128 max:154

CD

Monday Nov 9, 2020 #

2 PM

Running 34:45 intensity: (9 @0) + (16 @1) + (4:09 @2) + (26:25 @3) + (3:46 @4) 9.63 km (3:37 / km) +51m 3:31 / km
ahr:154 max:165 rhr:41

Steady run. Today is day 1 of my 2021 winter training plan. Plan is steady run + bike Monday , session Tuesday, semi long run easy Wednesday, steady run + bike and S&C Thursday, session Friday, easy day (day off) Saturday and long run + S&C Sunday

Cycling 1:01:00 intensity: (2 @0) + (2:37 @1) + (58:21 @2)
ahr:132 max:142

On the trainer 201w avg

Sunday Nov 8, 2020 #

S&C 10:00 [1]

3*4reps crouch squat 53kg
1 PM

Running 1:10:53 intensity: (1:19 @0) + (1:09:34 @1) 11.14 km (6:22 / km) +144m 5:59 / km
rhr:44 weight:65.4kg

Rest day jog in the forest

Saturday Nov 7, 2020 #

12 PM

Cycling 45:00 intensity: (1:35 @0) + (8:07 @1) + (35:14 @2) + (4 @3)
ahr:129 max:148

Easy
9 PM

Running 49:59 intensity: (12 @0) + (31 @1) + (13:10 @2) + (14:45 @3) + (20:19 @4) + (1:02 @5) 11.1 km (4:30 / km) +324m 3:56 / km
ahr:154 max:175

Treadmill session: 10min WU (16kmh) straight into 5mins (19.5kmh).1min recovery then 3*13*(30/15).
Set 1 and 2 (19.5kmh and 5% incline), set 3 (22kmh and 2%)
2-3min between sets

Friday Nov 6, 2020 #

5 PM

Running 59:33 intensity: (3 @0) + (12 @1) + (11:02 @2) + (42:48 @3) + (5:28 @4) 16.64 km (3:35 / km) +136m 3:26 / km
ahr:152 max:168

Downtown loop. Felt great

Thursday Nov 5, 2020 #

5 PM

Running 59:26 intensity: (4 @0) + (17 @1) + (14:27 @2) + (17:39 @3) + (26:59 @4) 16.46 km (3:37 / km) +57m 3:33 / km
ahr:155 max:171 rhr:39 weight:66.3kg

10*1km (3:18-3:11-3:09-3:07-3:06-3:06-3:05-3:06-3:06-3:07) 1:10-15 jog recovery. Low key one of my very best workouts ever considering where I ran the intervals. Heart rate never crossed LTHR

Wednesday Nov 4, 2020 #

6 PM

Running 15:26 intensity: (38 @0) + (4:12 @1) + (10:00 @2) + (36 @3) 3.67 km (4:12 / km) +54m 3:55 / km
ahr:130 max:151 rhr:42 weight:65.7kg

Interval turned into a short easy run because I was tired. Intervals tomorrow instead

Tuesday Nov 3, 2020 #

2 PM

Running 1:38:30 intensity: (15 @0) + (2:43 @1) + (41:32 @2) + (53:51 @3) + (9 @4) 20.48 km (4:49 / km) +553m 4:14 / km
ahr:145 max:162

Easy trail run

Cycling 35:00 intensity: (3 @0) + (23:46 @1) + (11:11 @2)
ahr:127 max:134

35mins on the trainer after the run

S&C 10:00 [1]

Weights to finish the session.
(4 reps)
3 sets of crouch squats (43kg)
1 set of one-legged half squats (63kg) *Felt super sketchy with my poor balance so called it quits after 1 set
3 sets of regular squats (83kg)

Monday Nov 2, 2020 #

4 PM

Running 56:44 intensity: (3 @0) + (13 @1) + (1:14 @2) + (18:02 @3) + (37:12 @4) 16.62 km (3:25 / km) +57m 3:21 / km
ahr:159 max:170 rhr:41 weight:65.7kg

Moderate run. Felt super easy. Good sign of things to come

Sunday Nov 1, 2020 #

4 PM

Running 46:15 intensity: (12 @0) + (11:03 @1) + (28:58 @2) + (4:32 @3) + (1:30 @4) 10.63 km (4:21 / km) +14m 4:19 / km
ahr:135 max:165

Super easy run with 10 crossovers. Won’t publish as much on Strava moving forward, so this’ll be my only public platform ( •̀ᴗ•́ )و ̑̑

Cycling 40:00 intensity: (10:00 @1) + (15:00 @2) + (15:00 @3)

On the trainer. Last 15min @320w

S&C 15:00 [1]

3*5reps crouch squat lightweight 33kg (haven’t done that before) + 3*5reps regular squat 83kg

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