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Training Log Archive: Rich

In the 7 days ending Sep 15, 2013:

activity # timemileskm+m
  Running5 3:47:57 31.24(7:18) 50.28(4:32) 273
  Total5 3:47:57 31.24(7:18) 50.28(4:32) 273
  [1-5]5 3:40:57
averages - sleep:8.3 weight:65.3kg

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Sunday Sep 15, 2013 #

11 AM

Running 1:13:12 intensity: (4:18 @2) + (45:43 @3) + (23:11 @4) 16.89 km (4:20 / km) +130m 4:10 / km
ahr:154 max:168 slept:7.5 shoes: Adidas Adizero Adios 2 (2)

As yesterday, felt pretty decent again; long may this continue! :)

Saturday Sep 14, 2013 #

6 PM

Running 43:35 intensity: (24:43 @2) + (17:55 @3) + (57 @4) 9.62 km (4:32 / km) +51m 4:25 / km
ahr:142 max:164 slept:10.0 shoes: New Balance Minimus MT00

Maybe it was the great nights sleep but all day I have felt decent and the run was no different. Breaking in the new trainers but gave my calves a bit of a battering.

Thursday Sep 12, 2013 #

6 PM

Running warm up/down 6:58 intensity: (4:43 @2) + (2:15 @3) 1.45 km (4:48 / km) +4m 4:44 / km
ahr:135 max:153 shoes: Adidas Adizero Adios 2 (2)

Running intervals 20:50 intensity: (7:00 @0) + (2:00 @1) + (6:50 @4) + (5:00 @5) 4.44 km (4:42 / km) +1m 4:41 / km
ahr:149 max:192 shoes: Adidas Adizero Adios 2 (2)

First interval session since illness. Just tried a short session to see how things went. Did 2 x 400m (2min recovery), 2 x 1km (200m jog), 2 x 400m (2min recovery).

1:10, 1:13, 3:18 (a bit faster than planned), 3:30 (really starting to struggle), 1:15, 1:13

Generally to 400s felt ok but the 1kms felt a little uncomfortable and tough.

Running warm up/down 6:16 intensity: (2:45 @1) + (3:31 @2) 1.22 km (5:08 / km)
ahr:128 max:139 shoes: Adidas Adizero Adios 2 (2)

Tuesday Sep 10, 2013 #

6 PM

Running 34:14 intensity: (2:16 @1) + (29:53 @2) + (2:05 @3) 7.24 km (4:44 / km) +35m 4:37 / km
ahr:136 max:146 shoes: Adidas Adizero Adios 2 (2)

Monday Sep 9, 2013 #

5 PM

Running 42:52 intensity: (13:40 @2) + (29:12 @3) 9.42 km (4:33 / km) +52m 4:26 / km
ahr:144 max:155 slept:7.5 weight:65.3kg shoes: Adidas Adizero Adios 2

Easy run round the Kingmill Res route felt fine the first half but found it hard to run slow. Second half was a little more of a struggle but progress still considering I have been on-site and on my feet all day.

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