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Training Log: RichT

In the last 7 days:

activity # timemileskm+m
  Walk1 3:50:21 6.81(33:50) 10.96(21:01) 694
  Bike3 2:31:09 28.87(5:14) 46.45(3:15) 339
  Run3 1:45:10 7.86(13:23) 12.65(8:19) 143
  Total7 8:06:40 43.54(11:11) 70.06(6:57) 1176
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Wednesday Jul 17 #

11 AM

Run 52:59 intensity: (4:45 @1) + (27:34 @2) + (20:40 @3) 3.35 mi (15:49 / mi) +123m 14:12 / mi
ahr:116 max:129 shoes: Hoka Mafete Speed 3

Loop around Little Birkrigg, Sea Wood & back.
Planned to do a double loop but tripped in Sea Wood and jarred/tore/strained left glute medial. Have to see what its like in the morning as took a while to get jogging afterwards.
Felt pretty rubbish before the trip and awful afterwards - not a great final session before travel.

Tuesday Jul 16 #

Note
(rest day)

Monday Jul 15 #

11 AM

Bike 1:23:55 intensity: (44:33 @1) + (20:40 @2) + (18:42 @3) 16.08 mi (5:13 / mi) +206m 5:01 / mi
ahr:97 max:119 shoes: Bike - Trek Mad One

Easy pootle on a sunny interval day!
Out along coast road to Goadsbarrow, in through lanes to Leece, along to Gleaston & Urswicks.

Sunday Jul 14 #

8 AM

Run warm up/down 10:10 intensity: (3:43 @1) + (4:09 @2) + (2:18 @3) 0.78 mi (13:04 / mi)
ahr:109 max:130 shoes: Mizuno Wave Neo Ultra

9 AM

Run intervals 5:11 intensity: (5 @1) + (30 @2) + (1:27 @3) + (1:30 @4) + (1:39 @5) 0.51 mi (10:16 / mi)
ahr:137 max:161 shoes: Mizuno Wave Neo Ultra

First one a shock to the system breathing and HR wise.

Run 5:01 intensity: (13 @1) + (26 @2) + (1:17 @3) + (3:05 @4) 0.5 mi (10:00 / mi)
ahr:131 max:139

Run 5:00 intensity: (9 @1) + (11 @2) + (42 @3) + (3:58 @4) 0.5 mi (9:58 / mi)
ahr:136 max:142

Run 4:52 intensity: (13 @1) + (18 @2) + (33 @3) + (3:48 @4) 0.5 mi (9:39 / mi)
ahr:136 max:144

Run 4:59 intensity: (1 @1) + (18 @2) + (36 @3) + (4:04 @4) 0.5 mi (9:55 / mi)
ahr:138 max:144

Run intervals 4:55 intensity: (1 @1) + (12 @2) + (44 @3) + (3:50 @4) + (8 @5) 0.5 mi (9:45 / mi)
ahr:140 max:150 shoes: Mizuno Wave Neo Ultra

Happy with keeping the effort steady through the sets.
Left hammies tight towards the end.

Run warm up/down 12:03 [2] 0.71 mi (16:54 / mi) +21m 15:31 / mi
ahr:113 max:117 shoes: Mizuno Wave Neo Ultra

11 AM

Walk 3:50:21 intensity: (43:16 @1) + (2:14:47 @2) + (40:30 @3) + (11:20 @4) + (28 @5) 6.81 mi (33:50 / mi) +694m 25:42 / mi
ahr:113 max:158 shoes: INOV8 - Mudclaw 300 Grey

Rachel decided she did want to go for a walk up Wetherlam despite the drizzly overcast day.
Slog up to Levers Water & up valley to col, then across to summit & down main ridge. Legs tired & feet sore before I started off so all in all quite a suffer-fest.
2hrs 22mins up, 1hr 30mins down.

Saturday Jul 13 #

11 AM

Bike 1:00:10 intensity: (23:50 @1) + (30:16 @2) + (6:04 @3) 11.32 mi (5:19 / mi) +133m 5:08 / mi
ahr:103 max:122 shoes: Bike - Trek Mad One

Loop from Swarthmoor with Rachel around Scales, Gleaston & Urswicks.
Neither of us going well.
2 PM

Bike 7:04 intensity: (5:25 @1) + (2 @2) + (1:37 @3) 1.47 mi (4:48 / mi)
ahr:93 max:105

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