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Training Log Archive: Lulu

In the 7 days ending Jul 5, 2020:

activity # timemileskm+m
  Running6 5:52:13 36.59(9:38) 58.89(5:59) 612
  Cycling4 3:51:23 67.32(17.5/h) 108.34(28.1/h) 1360
  Strength and Conditioning3 1:50:00
  Orienteering1 26:11 2.11(12:25) 3.39(7:43) 85
  Total13 11:59:47 106.03 170.63 2057
  [1-5]12 11:38:45

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MoTuWeThFrSaSu

Sunday Jul 5, 2020 #

9 AM

Running 1:11:06 intensity: (1:02 @0) + (21:01 @1) + (27:00 @2) + (17:44 @3) + (4:19 @4) 10.24 km (6:56 / km) +222m 6:16 / km
ahr:153 max:182 shoes: HOKA Clifton 5 - Grey

Super chill Blackford and Hermitage plod with Lucia and Madara. Tried to go for cheesecake after but it was closed, so had pancakes instead hehe.
5 PM

Cycling 1:13:59 intensity: (23:41 @1) + (37:56 @2) + (10:54 @3) + (1:28 @4) 30.2 km (24.5 kph) +683m
ahr:151 max:179

Virtual TdF Etape Stage 1, Mountain stage. Didn't race it, just span it out with a few efforts at the top of the mountain and for the sprint near the finish which I got 3rd woman on! Lots of fun with 4000 people doing it.

Saturday Jul 4, 2020 #

11 AM

Running 16:53 intensity: (49 @1) + (5:23 @2) + (10:41 @3) 2.97 km (5:41 / km)
ahr:160 max:173 shoes: HOKA Clifton 5 - Grey

Up + strides.

Running 30:00 intensity: (1:50 @1) + (3:46 @2) + (4:30 @3) + (10:12 @4) + (9:42 @5) 5.73 km (5:14 / km)
ahr:176 max:194 shoes: HOKA Clifton 5 - Grey

3x(3,2,1) with 1' between reps and 3' between sets. Leggies feeling goooood and pushing well today! Annoyingly forgot to put the sesh on my watch so no rep paces for evidence:((

Running 16:25 intensity: (1:49 @1) + (1:30 @2) + (12:06 @3) + (1:00 @4) 2.69 km (6:06 / km) +20m 5:53 / km
ahr:164 max:177 shoes: HOKA Clifton 5 - Grey

Friday Jul 3, 2020 #

11 AM

Running 21:25 intensity: (28 @1) + (17:42 @2) + (3:15 @3) 3.77 km (5:41 / km) +20m 5:32 / km
ahr:157 max:165 shoes: HOKA Clifton 5 - Grey

Zone 2 meadows chill.
4 PM

Cycling 1:00:00 [2] 30.0 km (30.0 kph) +243m

Crit race on Zwift. Started off easier and built it up throughout the laps. Entered the bottom category but got flagged and had my power reduced because my W/kg were too high... So then had to try even harder just to keep up with everyone else. Super good fun though!!
5 PM

Strength and Conditioning 20:00 [0]

No time for core. Gotta make that gnocchi!

Thursday Jul 2, 2020 #

12 PM

Running 22:34 intensity: (3:50 @1) + (12:55 @2) + (5:20 @3) + (29 @4) 3.78 km (5:58 / km) +60m 5:32 / km
ahr:153 max:176 shoes: Saucony Peregrine ISO

To Hermitage cafe.

Orienteering 26:11 intensity: (3:12 @1) + (8:48 @2) + (10:40 @3) + (3:31 @4) 3.39 km (7:43 / km) +85m 6:51 / km
ahr:161 max:180 shoes: Saucony Peregrine ISO

Blackford MapRun, Short Green. Fancied something different so went for an enjoyable plod with a 'map'. Felt like a bit of a punter running round with my phone in my hand lol but just ignored the haterz and got on with it. Took the big W, beating about 5 old people:)))
C • Big W 3

Running 22:34 intensity: (2:50 @1) + (15:08 @2) + (4:24 @3) + (12 @4) 3.67 km (6:09 / km) +45m 5:48 / km
ahr:154 max:175 shoes: Saucony Peregrine ISO

Back.

Wednesday Jul 1, 2020 #

11 AM

Running long 1:25:57 intensity: (8:16 @1) + (32:04 @2) + (36:18 @3) + (8:15 @4) + (1:04 @5) 14.31 km (6:00 / km) +230m 5:34 / km
ahr:161 max:186 shoes: HOKA Clifton 5 - Grey

Weird route today to keep things spicy. Meadows, Meadowfield park, KF, Calton, Princes St Gardens, Grassmarket and back. Grim and wet so was slipping all over the place in my hokas, especially on the wooded paths in Meadowfield and down the seat path. Good plod with a slightly faster km at the end again.
5 PM

Strength and Conditioning 45:00 [1]

Tuesday Jun 30, 2020 #

11 AM

Running warm up/down 20:11 [2] 3.66 km (5:31 / km) +10m 5:26 / km
ahr:159 max:179 shoes: HOKA Clifton 5 - Grey

Up + strides. Bit longer than usual as popped back home to go for a wee...

Running intervals 32:00 [4] 6.07 km (5:16 / km)
ahr:179 max:193 shoes: HOKA Clifton 5 - Grey

8,6,4,2,1,1 (all with 2 rest). Roughly had the aim to hit 4:40s, 4:30s, 4:20s, 4:10s and 4:00s. Got a bit stuck at 4:30s for the 8, 6 and 4 but just about managed to get faster for each.... 4:37, 4:30, 4:27, 4:05, 3:51, 3:32. Nicely picked it up for the short reps at the end however stomach was on the verge of chucking up my breakfast lol just the sign of a good session right? Very happy with the grind today:)))

Running warm up/down 13:08 [2] 2.01 km (6:32 / km) +5m 6:27 / km
ahr:163 max:175 shoes: HOKA Clifton 5 - Grey

Wow had such a bad stitch, this was painful.
8 PM

Cycling 31:12 [1] 13.96 km (26.8 kph) +246m

More Zwift!!! Mostly easy spinning round the world champs course in Harrogate. Making up for less time on the bike than normal yesterday.

Monday Jun 29, 2020 #

3 PM

Cycling 1:06:12 [1] 34.18 km (31.0 kph) +188m

Apparently I am a fair weather cyclist and it sure was gross for most of today so hopped on the Zwift bandwagon and am going to try make the most of my 7 day free trial! Fairly easy spinning around Watopia, went for the sprint on the last lap and earned myself the green jersey hehe I think I'm already obsessed....
5 PM

Strength and Conditioning 45:00 [1]

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