Training Log Archive: StijnIn the 7 days ending Jan 18, 2015:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Sunday Jan 18, 2015 #
7 AM
Trail Running 2:43:23 30.0 km (5:27 / km) +327m 5:10 / km
ahr:163 max:190 shoes: Salomon Sense Pro
3 laps of Emmies, Spruit, 2 laps of Delta Park and back up to Emmies. The Spruit is getting very crowded these days...
10.4km @ 5:50/km with Fran
19.6km @ 5:14/km just me
TE 5 http://www.movescount.com/moves/move50375316
10.4km @ 5:50/km with Fran
19.6km @ 5:14/km just me
TE 5 http://www.movescount.com/moves/move50375316
4 PM
Strength 5:00 [4]
Saturday Jan 17, 2015 #
12 PM
Strength 5:00 [4]
Friday Jan 16, 2015 #
4 PM
Strength 5:00 [4]
Thursday Jan 15, 2015 #
5 PM
Road Running 44:31 9.8 km (4:33 / km) +125m 4:16 / km
ahr:169 max:190 shoes: Asics Gel Nimbus 15 #3
Comfortable to start, pushed it up the hill and then just went with it and finished hard.
4.1km @ 4:41/km (mostly downhill and flat)
1.6km @ 5:04/km (consistent uphill to the top of Westcliff)
4.1km @ 4:14/km (some nice downhills and flats but a few ups as well)
TE 4.4 http://www.movescount.com/moves/move50142228
4.1km @ 4:41/km (mostly downhill and flat)
1.6km @ 5:04/km (consistent uphill to the top of Westcliff)
4.1km @ 4:14/km (some nice downhills and flats but a few ups as well)
TE 4.4 http://www.movescount.com/moves/move50142228
7 PM
Strength 5:00 [5]
Wednesday Jan 14, 2015 #
5 PM
Road Running 40:43 7.8 km (5:13 / km) +80m 4:58 / km
ahr:153 max:180 shoes: Asics Gel Nimbus 15 #3
Downhill half with Fran and uphill half on my own.
TE 3.3 http://www.movescount.com/moves/move50062267
TE 3.3 http://www.movescount.com/moves/move50062267
Road Running 7:18 [2] 1.3 km (5:37 / km) +7m 5:28 / km
ahr:159 max:167 shoes: Asics Gel Nimbus 15 #3
Ran back to Fran and back home with her.
7 PM
Strength 5:00 [4]
Tuesday Jan 13, 2015 #
6 AM
Road Running intervals 57:13 12.2 km (4:41 / km) +90m 4:31 / km
ahr:177 max:196 weight:68.7kg shoes: Asics Gel Nimbus 15 #3
2km warm-up
5 sets of 1km hard, 1km easy
1.2km cool-down
Time AHR MHR
3:56 180 188
3:58 187 193
3:53 189 195
3:57 185 191
3:59 186 191
TE 5 http://www.movescount.com/moves/move49938423
5 sets of 1km hard, 1km easy
1.2km cool-down
Time AHR MHR
3:56 180 188
3:58 187 193
3:53 189 195
3:57 185 191
3:59 186 191
TE 5 http://www.movescount.com/moves/move49938423
6 PM
Strength 5:00 [5]
Monday Jan 12, 2015 #
7 PM
Strength 5:00 [4]