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Training Log Archive: Gswede

In the 7 days ending Nov 12, 2023:

activity # timemileskm+mload
  Running12 7:11:27 44.23(9:45) 71.18(6:04) 1881172.8
  Cycling4 2:15:37 25.73(11.4/h) 41.4(18.3/h) 34419.8
  Circuit Training3 59:599.6
  Total12 10:27:03 69.96 112.59 2225202.3

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MoTuWeThFrSaSu

Sunday Nov 12, 2023 #

8 AM

Running 20:01 intensity: (38 @1) + (2:14 @2) + (16:56 @3) + (13 @4) 3.65 km (5:29 / km) +37m 5:13 / km
ahr:136 max:150

3 PM

Running 1:00:01 intensity: (35 @1) + (13:36 @2) + (33:28 @3) + (12:22 @4) 10.05 km (5:58 / km) +323m 5:09 / km
ahr:139 max:166

Saturday Nov 11, 2023 #

9 AM

Cycling 12:18 intensity: (3:47 @1) + (5:27 @2) + (3:04 @3) 4.67 km (22.8 kph)
ahr:120 max:147

Running 1:20:00 intensity: (5 @1) + (1:10 @2) + (39:55 @3) + (38:44 @4) + (6 @5) 12.78 km (6:16 / km) +309m 5:35 / km
ahr:148 max:167

Cycling 11:41 intensity: (11:11 @1) + (30 @2) 4.45 km (22.9 kph) +20m
ahr:103 max:117

Friday Nov 10, 2023 #

8 AM

Running 20:00 intensity: (25 @1) + (6:42 @2) + (12:53 @3) 3.46 km (5:47 / km) +21m 5:37 / km
ahr:131 max:145

Very sore hamstrings. Good to see the 10 second sprints are working. I suppose it bears noting also that my hamstrings were so sore that it even woke me up a few times over night. Whoa.
3 PM

Cycling 18:02 intensity: (17:15 @1) + (45 @2) + (2 @3) 5.94 km (19.8 kph) +56m
ahr:98 max:123

Running 50:20 intensity: (31 @1) + (1:45 @2) + (35:19 @3) + (12:45 @4) 7.72 km (6:31 / km) +401m 5:10 / km
ahr:144 max:166

Cycling 23:42 intensity: (18:52 @1) + (4:50 @2) 6.2 km (15.7 kph) +77m
ahr:105 max:119

Circuit Training 19:00 intensity: (7:18 @1) + (7:34 @2) + (3:53 @3) + (15 @4)
ahr:116 max:153

Workout 1

Thursday Nov 9, 2023 #

7 AM

Running 20:00 intensity: (32 @1) + (4:45 @2) + (14:43 @3) 3.66 km (5:28 / km) +24m 5:17 / km
ahr:133 max:146

6 PM

Cycling 15:05 intensity: (3:24 @1) + (9:10 @2) + (2:31 @3) 4.0 km (15.9 kph) +19m
ahr:119 max:145

Running 50:00 intensity: (1:34 @2) + (5:31 @3) + (28:44 @4) + (14:11 @5) 7.26 km (6:53 / km) +296m 5:43 / km
ahr:160 max:179

Pure Night Flow

I love trails at night. Not giving a damn about the pace and just flowing with what the trails offer me, which was apparently pretty slow with all the leaves.

My volume of work has exploded over the past month, a normal part of the feast-famine cycle in freelancing. But it's brought me away from the outdoors and has me spending more time in front of my computer.

In the bit of free time I've had, I've been reading Your Money or Your Life, which is a great explanation of how to leave frugally, but not deprive yourself of anything. Reading this book also reminded me of how important it is to me to align my life with my values, the stuff I actually want in life. So it reminded me of how important it is to continue doing the things I love even when I feel "too busy" for it. I can almost always find a way to enjoy the outdoors at some level every day.

Cycling 13:25 intensity: (3:01 @1) + (10:24 @2) 3.86 km (17.3 kph) +41m
ahr:116 max:128

Wednesday Nov 8, 2023 #

7 AM

Running 20:00 intensity: (33 @1) + (3:40 @2) + (15:03 @3) + (44 @4) 3.57 km (5:36 / km) +23m 5:25 / km
ahr:137 max:153

Tuesday Nov 7, 2023 #

7 AM

Running 20:00 intensity: (30 @1) + (3:23 @2) + (14:28 @3) + (1:39 @4) 3.63 km (5:30 / km) +25m 5:19 / km
ahr:136 max:152

Morning jogging
3 PM

Cycling 18:37 intensity: (8:45 @1) + (9:52 @2) 6.09 km (19.6 kph) +56m
ahr:109 max:125

Running 51:02 intensity: (46 @2) + (17:06 @3) + (31:33 @4) + (1:37 @5) 7.83 km (6:31 / km) +347m 5:20 / km
ahr:151 max:173

It always feels like sky running when I'm at the Ledge, which is surprising for such tiny mountains. I suppose it has a lot to do with the steep drop off to the river. Really love these forests.

Cycling 22:47 intensity: (12:39 @1) + (10:08 @2) 6.2 km (16.3 kph) +77m
ahr:111 max:126

Circuit Training 19:18 intensity: (10:23 @1) + (8:07 @2) + (48 @3)
ahr:110 max:136

Workout 2. Tired. Good tired.

Monday Nov 6, 2023 #

7 AM

Running 30:00 intensity: (27 @1) + (3:05 @2) + (23:46 @3) + (2:42 @4) 5.82 km (5:09 / km) +38m 5:00 / km
ahr:140 max:151

Easy on the trail.

Tested out the 10/50s as recommended by Timolaurus
7 PM

Circuit Training 21:41 intensity: (15:14 @1) + (2:42 @2) + (3:45 @3)
ahr:95 max:130

Workout 1

Weight and reps increased

Running 10:03 intensity: (12 @1) + (5:56 @2) + (3:55 @3) 1.74 km (5:47 / km) +37m 5:13 / km
ahr:128 max:142

Post strength jog

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