Training Log Archive: runforest

In the 7 days ending Jul 21, 2013:

2:14

0:00

10 AM

running (easy) 1:16:00 [2] 7.7 km (9:52 / km) +30m 9:41 / km
ahr:116 shoes: NB Minimus road

w totoy dribbling ball

8 AM

running (long) 2:13:00 [3] 15.6 km (8:32 / km) +50m 8:23 / km
ahr:129 shoes: Inov 8 road x233

wu 15:00
cool 15:00
walked 2 mins every 13 mins

8 AM

hike (walk) 55:00 [1] 4.8 km (11:27 / km)
shoes: NB MT10

Note

rest day
Sore waking up this morning. Realised I haven't rested since saturday. Taking time off today to recover.

8 AM

hike (walk) 12:00 [1] 1.0 km (12:00 / km)

6 AM

running (easy) 1:08:00 [3] 8.0 km (8:30 / km) +30m 8:21 / km
ahr:133 weight:78kg

wu 13:30
cool 8:00

4 PM

bike ride (commute) 36:00 [2] 8.2 km (4:23 / km) +30m 4:19 / km

northerly headwinds

7 PM

strength and stretch (lifting) 30:00 [4]

helped friend move his furniture. heavy lifting of ref and couch

6 AM

bike ride (commute) 35:00 [2] 8.2 km (4:16 / km) +30m 4:11 / km

4 PM

running (commute) 1:10:00 [3] 8.2 km (8:32 / km)

wu+cool =15min

7 AM

bike ride (commute) 37:00 [2] 8.2 km (4:31 / km) +30m 4:26 / km

4 PM

bike ride (commute) 36:00 [2] 8.2 km (4:23 / km) +30m 4:19 / km