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Training Log Archive: MikeS

In the 1 days ending Aug 28, 2013:

activity # timemileskm+m
  Running1 51:11 7.45(6:52) 11.98(4:16) 40
  Strength & conditioning1 15:00
  Total2 1:06:11 7.45 11.98 40

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Wednesday Aug 28, 2013 #

6 AM

Running 10:54 intensity: (8:58 @2) + (1:07 @3) + (41 @4) + (8 @5) 1.37 mi (7:58 / mi) +12m 7:45 / mi
ahr:112 max:156 shoes: Asics Gel Hyperspeed (4) (8.5)

Lap of the bowl.

Running 18:25 intensity: (3:29 @2) + (12:08 @3) + (2:48 @4) 3.16 mi (5:50 / mi) +12m 5:46 / mi
ahr:138 max:149 shoes: Asics Gel Hyperspeed (4) (8.5)

Attercliffe tempo loop. Virtually the same time as last week, but felt a little harder, and average HR a couple of beats higher. Maybe still some tiredness left from Monday.

Running 14:15 intensity: (9:15 @2) + (2:33 @3) + (2:25 @4) + (2 @5) 1.91 mi (7:27 / mi) +3m 7:25 / mi
ahr:120 max:155 shoes: Asics Gel Hyperspeed (4) (8.5)

Then onto the track for 4 * 400 in 75, 73, 73, 73. Running fast was quite a shock to the system, but the times weren't too bad.

Running 7:37 intensity: (7:33 @2) + (4 @3) 1.01 mi (7:34 / mi) +13m 7:17 / mi
ahr:117 max:130 shoes: Asics Gel Hyperspeed (4) (8.5)

Loop of Attercliffe to warm down.
6 PM

Strength & conditioning 15:00 [3]

Stretching.

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