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Training Log Archive: JONBONESJONES

In the 7 days ending Nov 1:

activity # timemileskm+mload
  Running8 7:11:04 62.94(6:51) 101.3(4:15) 751267.5
  XT (bike if not specified)3 2:40:0450.5
  S&C2 1:15:0018.8
  Total9 11:06:08 62.94 101.3 751336.7
  [1-5]9 11:00:24

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MoTuWeThFrSaSu

Sunday Nov 1 #

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 ̑̑

XT (bike if not specified) 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

Saturday Oct 31 #

10 AM

Running 1:01:00 intensity: (50:00 @1) + (11:00 @2) 12.01 km (5:05 / km) +63m 4:57 / km

Easy run with the boys. Dead
8 PM

XT (bike if not specified) 1:00:01 intensity: (4:54 @0) + (53:35 @1) + (1:18 @2) + (14 @3)
ahr:109 max:149

About as easy as you could possibly go

Friday Oct 30 #

9 AM

Running 29:07 [1] 5.88 km (4:57 / km) +46m 4:46 / km

WU

S&C 1:00:00 [1]

6*100m, stairs and weights
6 PM

Running 51:53 intensity: (10 @0) + (1:51 @1) + (11:23 @2) + (15:27 @3) + (23:02 @4) 13.0 km (3:59 / km) +320m 3:33 / km
ahr:154 max:174

3*13*30/15 (19.5kmh and 5% incline) 2min between sets

Thursday Oct 29 #

2 PM

Running 1:37:37 intensity: (14 @0) + (1:04 @1) + (35:30 @2) + (59:15 @3) + (1:34 @4) 20.38 km (4:47 / km) +282m 4:29 / km
ahr:146 max:164

Steady pace on the local (very) hilly trail

Wednesday Oct 28 #

5 PM

Running 57:14 intensity: (10 @0) + (3:23 @1) + (12:24 @2) + (21:37 @3) + (19:40 @4) 15.38 km (3:43 / km) +13m 3:42 / km
ahr:151 max:173

Fartlek. Felt super fresh for some reason. Dunno why, but I’ll take it

Tuesday Oct 27 #

5 PM

Running 39:54 intensity: (4 @0) + (24 @1) + (19:47 @2) + (19:26 @3) + (13 @4) 10.15 km (3:56 / km) +13m 3:54 / km
ahr:144 max:166

Atrocious weather, but got the job done

XT (bike if not specified) 1:00:03 [1]
ahr:128 max:145

1hr right after the run

Monday Oct 26 #

6 PM

Running 48:04 [3] 13.88 km (3:28 / km)
ahr:155 max:168

5*6min (19kmh) off 2min (15kmh). Nice and steady flow. Lactate at 3.1 mmol after the last rep. Nothing crazy, but a nice place to build from

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