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Training Log Archive: JONBONESJONES

In the 7 days ending Dec 6, 2020:

activity # timemileskm+m
  Running10 7:48:47 70.38(6:40) 113.26(4:08) 274
  Cycling3 2:56:43
  S&C1 30:00
  Total12 11:15:30 70.38 113.26 274
  [1-5]12 10:41:30

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MoTuWeThFrSaSu

Sunday Dec 6, 2020 #

10 AM

Running 1:49:50 intensity: (8 @0) + (15:01 @1) + (1:34:41 @2) 22.02 km (4:59 / km) +221m 4:45 / km
ahr:127 max:145

Long easy group run. Good talk
10 PM

Running 34:58 intensity: (14 @0) + (10 @1) + (29:15 @2) + (4:49 @3) + (30 @4) 9.12 km (3:50 / km)
ahr:143 max:166

8km @16kmh
3*20sec strides (22kmh 5%) [20sec]
3*10sec hill sprints (22kmh 15%) [30sec]

S&C 30:00 [0]

3*10 reps squats 83kg + core

Saturday Dec 5, 2020 #

1 PM

Cycling 1:10:14 intensity: (1:13 @0) + (56:56 @1) + (12:05 @2)
ahr:113 max:132

6 PM

Running 47:53 intensity: (5 @0) + (38 @1) + (15:44 @2) + (6:11 @3) + (19:50 @4) + (5:25 @5) 13.1 km (3:39 / km)
ahr:154 max:173

3*10mins @19.5kmh [2mins stand still]
3.4mmol after both the 1st and last rep
Nice

Friday Dec 4, 2020 #

2 PM

Running 26:40 intensity: (4 @0) + (15 @1) + (2:15 @2) + (9:36 @3) + (13:21 @4) + (1:09 @5) 8.0 km (3:20 / km)
ahr:159 max:171

Pretty good case for worst run in 2020.
I’ve run a half marathon faster than this while measuring sub 2 mmol lactate. 4.3mmol this time after just 8k
9 PM

Running 25:18 intensity: (11 @0) + (9 @1) + (24:58 @2) 6.4 km (3:57 / km)
ahr:138 max:145

Thursday Dec 3, 2020 #

5 PM

Cycling 54:13 intensity: (20 @0) + (3:04 @1) + (26:56 @2) + (23:53 @3)
ahr:142 max:158

Wednesday Dec 2, 2020 #

3 PM

Running 1:10:11 intensity: (15 @0) + (42 @1) + (1:09:14 @2) 17.9 km (3:55 / km)
ahr:137 max:147

Long easy run (15kmh) + 3*20sec strides (22kmh & 5% incline)

Cycling 52:16 intensity: (8 @0) + (4:20 @1) + (47:48 @2)
ahr:127 max:141

Played a chess match on my phone while cycling. Hard fought battle resulted in a W 8) Magnus carlsen woulda been proud

Tuesday Dec 1, 2020 #

1 PM

Running 39:16 intensity: (16 @0) + (38 @1) + (38:22 @2) 9.22 km (4:16 / km) +37m 4:11 / km
ahr:136 max:144

Easy run. Super slippery
10 PM

Running 44:04 intensity: (9 @0) + (40 @1) + (13:48 @2) + (8:01 @3) + (12:33 @4) + (8:53 @5) 9.71 km (4:32 / km)
ahr:155 max:179

Supposed to run 3*10min @ 19.5kmh
Endes up being 2*10min + 5min + 1min because of my stomach issues

Monday Nov 30, 2020 #

1 PM

Running 41:38 intensity: (30 @0) + (24 @1) + (40:44 @2) 9.79 km (4:15 / km) +16m 4:13 / km
ahr:133 max:144

Felt a lot better actually. Hopefully able to train well this week
10 PM

Running 28:59 intensity: (27 @0) + (7 @1) + (10:08 @2) + (18:17 @3) 8.01 km (3:37 / km)
ahr:149 max:160

Steady run. Double run is back *heart eyes*

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