Training Log Archive: RichTIn the 1 days ending Sep 20, 2017:
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Wednesday Sep 20, 2017 #
8 AM
Swim 30:00 [3]
Ulverston Pool 25m.
8cr(pb); 8cr; 8cr(pb); 8cr; 8cr(pb); 2br. 1050m. Pool quiet - one other in lane.
8cr(pb); 8cr; 8cr(pb); 8cr; 8cr(pb); 2br. 1050m. Pool quiet - one other in lane.
12 PM
Run tempo 34:10 [3] 3.55 mi (9:37 / mi)
ahr:134 max:166 shoes: Hoka road
Meant to be an easy run, but having cut through to top of canal tried to keep reasonable cadence which meant working quiet hard. Stopped near end of Ropewalk on warm, humid day. 164spm.
Mile Splits -
10:26 (113ave, 133max, 164spm)
9:27 (137ave, 147max, 164spm)
9:14 (146ave, 149max, 165spm)
5:01 (152ave, 161max, 166spm) - 0.55mile
Mile Splits -
10:26 (113ave, 133max, 164spm)
9:27 (137ave, 147max, 164spm)
9:14 (146ave, 149max, 165spm)
5:01 (152ave, 161max, 166spm) - 0.55mile
Run warm up/down 9:34 [2] 0.74 mi (12:56 / mi)
ahr:134 max:151 shoes: Hoka road
1 PM
Core 20:00 [2]
band exercises, stationary lunge(10 each leg), kayak(20), plank(1min), stationary lunge(10 each leg), squats(20), side plank(45secs each arm), deltoid raise(20), squats(20), Bulgarian single leg squats.