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Training Log Archive: ph

In the 7 days ending Mar 16, 2008:

activity # timemileskm+m
  running5 4:47:57 31.66(9:06) 50.94(5:39) 990
  Jympa1 50:00 0.66(1:15:55) 1.06(47:10)
  sinking1 40:00
  strength3 35:00
  static stretching2 15:00
  Total7 7:07:57 32.31 52.0 990
  [1-5]7 6:52:57

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MoTuWeThFrSaSu

Sunday Mar 16, 2008 #

running long 1:40:00 intensity: (1:00:00 @2) + (30:00 @3) + (10:00 @4) 15.0 km (6:40 / km) +900m 5:08 / km

strength 15:00 [1]

Note

Saturday Mar 15, 2008 #

running warm up/down 18:00 [2] 3.0 km (6:00 / km)
ahr:135 max:145

running warm up/down 8:00 [2] 1.0 km (8:00 / km)

running intervals 15:00 [5] 4.0 km (3:45 / km)
ahr:185 max:192

running warm up/down 14:00 [2] 2.5 km (5:36 / km)
ahr:142 max:146

Friday Mar 14, 2008 #

running warm up/down 22:00 [2] 3.5 km (6:17 / km)
ahr:137 max:149

running 8:00 [2] 1.0 km (8:00 / km)

running tempo 18:50 [4] 5.1 km (3:42 / km)
ahr:181 max:189 shoes: mizuno feb 2008

running warm up/down 12:00 [2] 2.0 km (6:00 / km)

Thursday Mar 13, 2008 #

running tempo 20:00 intensity: (5:00 @1) + (6:00 @2) + (3:00 @3) + (3:00 @4) + (3:00 @5) 4.0 km (5:00 / km)
max:196

Wednesday Mar 12, 2008 #

sinking 40:00 [2]

strength 10:00 [1]

static stretching 5:00 [0]

Tuesday Mar 11, 2008 #

strength 10:00 [1]

Monday Mar 10, 2008 #

running warm up/down 13:00 [2] 2.0 km (6:30 / km)
ahr:130 max:147 shoes: mizuno feb 2008

running warm up/down 7:00 [2] 0.67 km (10:27 / km)
ahr:155 max:171

running intervals 20:00 [5] 5.57 km (3:35 / km) +90m 3:19 / km
ahr:185 max:194 shoes: mizuno feb 2008

running warm up/down 12:07 [2] 1.6 km (7:34 / km)
ahr:152 max:160 shoes: mizuno feb 2008

Jympa 50:00 [3] 1.06 km (47:10 / km)
ahr:157 max:185

static stretching 10:00 [0]

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