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Training Log Archive: andfall

In the 7 days ending Jan 13, 2019:

activity # timemileskm+m
  Running11 8:55:16 56.61(9:27) 91.1(5:53) 3326
  S&C2 1:40:00
  HIll Walk/Run1 59:45 4.26(14:01) 6.86(8:43) 740
  Cycling1 32:01 6.5(4:56) 10.46(3:04)
  Total13 12:07:02 67.37 108.42 4065
  [1-5]11 10:24:42

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MoTuWeThFrSaSu

Sunday Jan 13, 2019 #

8 AM

Running 33:27 intensity: (3:35 @1) + (29:28 @2) + (24 @3) 6.47 km (5:10 / km) +76m 4:53 / km
ahr:119 max:137 shoes: NB1080#4 (Blue)

Pre breakfast - Kept it short as right achilles a bit stiff.

Cycling 32:01 intensity: (49 @0) + (8:15 @1) + (20:34 @2) + (2:23 @3) 10.46 km (3:04 / km)
ahr:117 max:143

Saturday Jan 12, 2019 #

12 PM

Running (Hills) 2:19:15 intensity: (57 @0) + (14 @1) + (6:39 @2) + (54:59 @3) + (1:11:02 @4) + (5:24 @5) 18.36 km (7:35 / km) +1721m 5:10 / km
ahr:155 max:180 shoes: Saucony P7 #2 (Green)

Felt tired to begin with and hadn't intended to do a mile of ascent, however perked up a bit after 30mins and thought I might as well. Walked the steeper bits and generally kept effort levels easy (erroneous HR readings - average more like 130). Felt relatively niggle free. Managed all different ascent lines whilst largely avoiding the main tourist routes.

Friday Jan 11, 2019 #

7 AM

Note
(rest day)

Right achilles and PT tendon a wee bit niggly so playing it safe. Walked to and from station.
12 PM

S&C 50:00 [0]

Unable to do quad loading exercises without the knee taped up so avoided these. TRX aided single leg squats were ok though

Thursday Jan 10, 2019 #

6 AM

Running 21:15 intensity: (9 @0) + (5:11 @1) + (15:55 @2) 3.68 km (5:46 / km) +33m 5:32 / km
ahr:114 max:133 shoes: NB1080#4 (Blue)

12 PM

Running (treadmill) 36:04 intensity: (42 @1) + (15:01 @2) + (11:35 @3) + (7:48 @4) + (58 @5) 8.0 km (4:31 / km)
ahr:139 max:162 shoes: NB1080#4 (Blue)

8x1 (1) at 18.0-18.5kmph
6 PM

Note

Physio Appt: Knee improving but still weak.
7 PM

Running 25:08 intensity: (33 @1) + (10:55 @2) + (10:44 @3) + (2:50 @4) + (6 @5) 5.02 km (5:00 / km) +33m 4:51 / km
ahr:136 max:161 shoes: NB1080#4 (Blue)

Wednesday Jan 9, 2019 #

6 AM

Running 20:05 intensity: (2:37 @1) + (17:07 @2) + (21 @3) 3.61 km (5:34 / km) +39m 5:17 / km
ahr:116 max:138 shoes: NB1080#4 (Blue)

5 PM

Running 27:00 intensity: (1:45 @1) + (22:50 @2) + (2:25 @3) 5.2 km (5:12 / km) +94m 4:46 / km
ahr:123 max:138 shoes: NB1080#4 (Blue)

Running (Hills) 1:27:49 intensity: (1 @0) + (3:18 @1) + (38:24 @2) + (33:07 @3) + (9:03 @4) + (3:56 @5) 12.23 km (7:11 / km) +1041m 5:02 / km
ahr:134 max:166 shoes: Mudclaw 300 #2

Tuesday Jan 8, 2019 #

6 AM

Running 22:56 intensity: (16 @0) + (3:53 @1) + (18:47 @2) 4.1 km (5:36 / km) +43m 5:19 / km
ahr:115 max:131 shoes: NB1080#4 (Blue)

5 PM

Running 1:03:24 intensity: (1:36 @1) + (45:19 @2) + (6:11 @3) + (2:14 @4) + (8:04 @5) 13.27 km (4:47 / km) +124m 4:34 / km
ahr:130 max:170 shoes: NB1080#4 (Blue)

5*3min (90s)

Monday Jan 7, 2019 #

6 AM

Running 20:29 intensity: (5:34 @1) + (14:55 @2) 3.29 km (6:14 / km) +53m 5:46 / km
ahr:113 max:131 shoes: NewB1080#3

12 PM

S&C 50:00 [0]

5 PM

Running 38:24 intensity: (8 @0) + (14 @1) + (11:50 @2) + (24:27 @3) + (1:45 @4) 7.87 km (4:53 / km) +71m 4:40 / km
ahr:137 max:155 shoes: NewB1080#3

HIll Walk/Run 59:45 intensity: (35 @1) + (14:32 @2) + (22:45 @3) + (13:24 @4) + (8:29 @5) 6.86 km (8:43 / km) +740m 5:40 / km
ahr:144 max:170 shoes: Mudclaw 300 #2

More running than walking on the uphills but slow/easy pace and taking descents slowly. Knee ok but still weak.

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