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Training Log Archive: Thompass

In the 7 days ending Oct 1:

activity # timemileskm+m
  Easy Run7 3:16:24 21.61(9:05) 34.78(5:39) 465
  Strength2 2:00:00
  Long Run1 1:29:09 10.17(8:46) 16.37(5:27) 55
  Football1 1:00:00
  Quality Run2 56:53 8.4(6:46) 13.52(4:12) 151
  Orienteering1 23:26 3.16(7:26) 5.08(4:37) 19
  Total10 9:05:52 43.34 69.75 689
  [1-5]9 7:05:52

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MoTuWeThFrSaSu

Sunday Oct 1 #

1 PM

Easy Run 45:01 intensity: (10:04 @1) + (32:14 @2) + (2:43 @3) 7.49 km (6:01 / km) +199m 5:18 / km
ahr:139 max:158 shoes: Saucony Guide 15

New shoes. Cleaning up the week.

Saturday Sep 30 #

9 AM

Easy Run 12:09 intensity: (4:58 @1) + (7:11 @2) 2.21 km (5:30 / km) +21m 5:16 / km
ahr:128 max:141 shoes: New Balance Fresh Foam 860v12

Quality Run 25:53 intensity: (1:22 @1) + (3:40 @2) + (3:19 @3) + (17:32 @4) 5.54 km (4:40 / km) +151m 4:07 / km
ahr:166 max:185 shoes: New Balance Fresh Foam 860v12

8x Chiggy Wiggy

About 90s of flat into 30s of hill. Dav had 90s rest and was going off his clock, was fun seeing my rest go down as he started pushing on. Was tired, felt a good session. Eyes on Italy now.

Easy Run 15:13 intensity: (37 @1) + (12:26 @2) + (2:10 @3) 2.68 km (5:41 / km) +29m 5:24 / km
ahr:143 max:161 shoes: New Balance Fresh Foam 860v12

Friday Sep 29 #

4 PM

Long Run 1:29:09 intensity: (35:47 @1) + (52:26 @2) + (30 @3) + (26 @4) 16.37 km (5:27 / km) +55m 5:21 / km
ahr:132 max:173 shoes: New Balance Fresh Foam 860v12

I would love to say something clever like that the first race is on Wednesday and I brought my long run forward to allow for a better taper. I just have poor planning skills.

Thursday Sep 28 #

9 AM

Easy Run 14:42 intensity: (9:42 @1) + (5:00 @2) 2.58 km (5:42 / km) +20m 5:29 / km
ahr:123 max:143 shoes: New Balance Fresh Foam 860v12

Orienteering 23:26 intensity: (1:00 @1) + (1:37 @2) + (5:18 @3) + (15:31 @4) 5.08 km (4:37 / km) +19m 4:32 / km
ahr:164 max:183 shoes: New Balance Fresh Foam 860v12

There was a bit of residual wetness on the ground today, and didn't want to go flying so struggled to put in a high-paced effort. Sprint technique wasn't good today, need to bank a little more time into the reading column. Lost more time there than on pace in the last few sprint trainings.

Easy Run 12:36 intensity: (2:40 @1) + (9:56 @2) 2.32 km (5:25 / km)
ahr:134 max:150 shoes: New Balance Fresh Foam 860v12

1 PM

Strength 1:00:00 [0]

Wednesday Sep 27 #

5 PM

Easy Run 27:11 intensity: (13:29 @1) + (13:35 @2) + (7 @3) 5.04 km (5:23 / km) +57m 5:06 / km
ahr:129 max:153 shoes: New Balance Fresh Foam 860v12

6 PM

Football 1:00:00 [3]

7 PM

Easy Run 13:26 intensity: (20 @1) + (13:06 @2) 2.29 km (5:52 / km) +39m 5:24 / km
ahr:140 max:151 shoes: New Balance Fresh Foam 860v12

Tuesday Sep 26 #

12 PM

Easy Run 11:18 intensity: (46 @1) + (10:32 @2) 2.1 km (5:23 / km) +23m 5:06 / km
ahr:141 max:150 shoes: New Balance Fresh Foam 860v12

Quality Run 31:00 intensity: (52 @1) + (16:29 @2) + (5:36 @3) + (8:03 @4) 7.98 km (3:53 / km)
ahr:151 max:182 shoes: New Balance Fresh Foam 860v12

8x3[1] on the Meadows

Kept it questionably consistent considering the strong winds. Tough going until the end, last rep was pretty grim. Missed out on the sprinterval crew but can maybe go out on Thursday instead.

Easy Run 14:25 intensity: (2:25 @1) + (11:23 @2) + (37 @3) 2.42 km (5:57 / km) +18m 5:44 / km
ahr:134 max:161 shoes: New Balance Fresh Foam 860v12

Monday Sep 25 #

Note

6
16
26
36
42
52
70

Note

3 PM

Easy Run 9:25 intensity: (6:23 @1) + (3:02 @2) 1.73 km (5:27 / km) +20m 5:09 / km
ahr:124 max:139 shoes: New Balance Fresh Foam 860v12

Easy Run 20:58 intensity: (4:55 @1) + (16:03 @2) 3.91 km (5:22 / km) +39m 5:06 / km
ahr:131 max:139 shoes: New Balance Fresh Foam 860v12

Strength 1:00:00 [0]

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