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Training Log: Runner99

In the last 7 days:

activity # timemileskm+m
  Running4 4:21:14 30.84(8:28) 49.64(5:16) 550
  Core1 20:00
  Total4 4:41:14 30.84 49.64 550
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0:00
ThFrSaSuMoTuWe

Sunday Jan 20 #

10 AM

Running warm up/down 50:00 [2] 7.0 km (7:09 / km)

Warming up cooling down, and then doing ABC's, 150m intervals.

Running tempo 20:00 [3] 4.8 km (4:10 / km) +20m 4:05 / km

Easy tempo, wasn't pushing too fast not the best footing.

Core 20:00 [2]

Circuit exersises

Saturday Jan 19 #

Running long 1:24:00 [2] 14.0 km (6:00 / km) +330m 5:22 / km

Jog with Jan...

Friday Jan 18 #

6 PM

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)

Running hills 36:30 [3] 8.0 km (4:34 / km) +200m 4:03 / km

Reading a forest map from Portugal on the treadmill. Had it set to level 5 rolling hills.

Thursday Jan 17 #

Running warm up/down 1:00:44 [2] 13.84 km (4:23 / km)

10min warm up

[8min interval (4:00min/km) w/ 2min jog] x4

12min cool down jog

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My Blog: https://road2thefinish.wordpress.com/

To calibrate a 2D rerun map, click the drop down on "Replay Mode" and select "Map Calibration". Then click on "Show/change Calstring" and paste the respective string in, and click "Apply New Calstring"

Zone 1: 100-157
Zone 2: 158-168
Zone 3: 169-177
Zone 4: 178-184
Zone 5: 185-200

QUICKROUTE SCALES:

Forest:
Green = 3:00min/km
Yellow = 7:00min/km
Red = 11:00min/km

Sprint:
Green = 3:00min/km
Yellow = 6:00min/km
Red = 9:00min/km

Crater Loop PB:
(10.48km, 180m climb) = 51.38 18/01/22
(10.55km, 180m climb) = 53:03 17/??/??




http://michaelsvoboda-runner99.blogspot.ca/

https://www.facebook.com/groups/rocky.mountain.nig...

https://intothemarshes.wordpress.com/

Climbing Terminology:
http://www.climbing.com/skill/climbing-dictionary/



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