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Training Log Archive: Niamhunter

In the 7 days ending Oct 13, 2019:

activity # timemileskm+m
  Run6 5:53:30 35.3(10:01) 56.81(6:13) 1090
  S & C2 2:00:00
  Orienteering1 42:27 4.57(9:17) 7.36(5:46) 69
  Cross Training1 30:02 0.38(0.8/h) 0.61(1.2/h)
  Total9 9:05:59 40.25 64.78 1158

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MoTuWeThFrSaSu

Sunday Oct 13, 2019 #

10 AM

Run 1:37:43 intensity: (1:52 @1) + (40:54 @2) + (47:37 @3) + (7:20 @4) 12.35 km (7:55 / km) +669m 6:14 / km
ahr:166 max:190

Longer run spectating skyline - just chilling and enjoying myself

Saturday Oct 12, 2019 #

12 PM

Run warm up/down 15:02 intensity: (1:42 @1) + (12:55 @2) + (25 @3) 2.62 km (5:44 / km)
ahr:147 max:168 shoes: New Balance Zante v4

Warm Up

Run tempo 26:50 intensity: (20 @1) + (11:20 @2) + (13:06 @3) + (1:21 @4) + (43 @5) 6.01 km (4:28 / km) +26m 4:22 / km
ahr:166 max:203 shoes: New Balance Zante v4

6 km progression along the canal.

Wanted to try something different so went with this...not sure if I maybe started too slow etc etc but got it done and didn't feel too bad

Run intervals 10:09 intensity: (27 @2) + (2:52 @3) + (6:41 @4) + (9 @5) 1.88 km (5:24 / km) +2m 5:22 / km
ahr:180 max:201 shoes: New Balance Zante v4

6* 30 secs

Run warm up/down 14:07 intensity: (2:55 @2) + (8:00 @3) + (3:12 @4) 2.22 km (6:22 / km) +2m 6:21 / km
ahr:171 max:191

Cool Down

Friday Oct 11, 2019 #

12 PM

Cross Training 30:02 intensity: (28:57 @1) + (37 @2) + (28 @3) 0.61 km (1.2 kph)
ahr:104 max:172

Thursday Oct 10, 2019 #

7 AM

S & C 1:00:00 [1]

6 PM

Run warm up/down 21:08 intensity: (3:39 @1) + (17:19 @2) + (8 @3) + (2 @4) 3.52 km (6:00 / km)
ahr:147 max:181

Warm Up

Orienteering 42:27 intensity: (2:48 @1) + (20:16 @2) + (15:26 @3) + (3:57 @4) 7.36 km (5:46 / km) +69m 5:31 / km
ahr:161 max:189

FWTN - Bruntsfield Links & the Exchange

Just chilling, tryjng to get the right routes and not get caught out in the exchange

Run warm up/down 9:05 intensity: (23 @1) + (3:25 @2) + (5:17 @3) 1.46 km (6:14 / km)
ahr:163 max:174

Cool Down

Wednesday Oct 9, 2019 #

2 PM

Run 1:04:04 intensity: (5:27 @1) + (33:05 @2) + (24:10 @3) + (1:22 @4) 9.27 km (6:55 / km) +319m 5:54 / km
ahr:159 max:182 shoes: Inov8 TrailRoc 270

Seat run, bit shorter this week as legs feeling a bit achy/tired

Tuesday Oct 8, 2019 #

5 PM

Run warm up/down 13:44 intensity: (1:32 @1) + (6:28 @2) + (5:44 @3) 2.59 km (5:18 / km)
ahr:158 max:176 shoes: Inov8 TrailRoc 270

Warm Up

Run intervals 34:53 intensity: (11 @1) + (1:48 @2) + (7:03 @3) + (9:00 @4) + (16:51 @5) 6.91 km (5:03 / km)
ahr:187 max:201 shoes: Inov8 TrailRoc 270

KF Intervals ~ 4* 6 mins [1 min] + 6* strides

Trying to keep them fairly consistent, legs a bit achy/tired from the gym (guess I'm just getting used to it) but not too bad.

Run warm up/down 16:10 intensity: (6 @1) + (2:27 @2) + (10:34 @3) + (3:03 @4) 2.54 km (6:22 / km) +45m 5:51 / km
ahr:171 max:183 shoes: Inov8 TrailRoc 270

Cool Down

Monday Oct 7, 2019 #

1 PM

S & C 1:00:00 [1]

5 PM

Run 30:35 intensity: (1:40 @1) + (12:42 @2) + (16:13 @3) 5.45 km (5:37 / km) +28m 5:28 / km
ahr:161 max:172 shoes: New Balance Zante v4

Nice and easy round the meadows

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