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Training Log Archive: roar

In the 11 days ending Jul 14, 2014:

activity # timemileskm+mload
  Running (off-road)1 2:17:20 12.25(11:13) 19.71(6:58) 72147.6
  Running (road)4 2:00:09 12.55 20.2 19430.3
  Strength1 32:006.4
  Cycling1 23:23
  Total6 5:12:52 24.8 39.92 91584.3
  [1-5]5 4:32:14
averages - sleep:7.5

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Monday Jul 14, 2014 #

Note

Arm is healing up well. Still not full range of motion but very close to it. Can go back to running without it being sore I think anyway.

Monday: Easy run
Tuesday: Intervals
Wednesday: Hill run
Thursday: Rest
Friday: sprintervals/climbing - see how arm is
Saturday: will try and organise some o-training
Sunday: tempo

Also, selection for WUOC is confirmed and flights are booked!
6 PM

Running (road) 31:16 intensity: (3:06 @0) + (3:01 @1) + (3:58 @2) + (20:51 @3) + (20 @4) 5.84 km (5:21 / km) +39m 5:11 / km
ahr:145 max:164

Sunday Jul 13, 2014 #

4 PM

Running (road) warm up/down 4:31 [0]

Cycling 23:23 [0]

Running (road) warm up/down 5:16 [0]

Monday Jul 7, 2014 #

Note
(injured)

Here.
cycling to climbing, chain slips, leg slides down chain ring I land hard on tnhe ground. Managed to pick myself up and freewheel home. Much icing.

Right hand is in a bad way, swollen cut up and sore to move.
Right Elbow is the worst, cut and also very swollen.
Cuts on shoulder and leg as well.
One handed typing is hard. Ill try and go to work tomorrow cause I've missed loads recently. See what happens anyway.
8 AM

Strength 32:00 [2]
slept:7.5

Sunday Jul 6, 2014 #

1 PM

Running (off-road) long 2:17:20 intensity: (23 @0) + (2:26 @1) + (31:39 @2) + (1:09:01 @3) + (33:51 @4) 19.71 km (6:58 / km) +721m 5:53 / km
ahr:154 max:172 shoes: Inov8 X-Talon

Saturday Jul 5, 2014 #

Event: WOC 2014 + 5 Days of Italy
 
7 PM

Running (road) tempo 40:00 intensity: (52 @0) + (7:22 @1) + (13:03 @2) + (13:05 @3) + (5:38 @4) 7.02 km (5:42 / km) +91m 5:21 / km
ahr:146 max:175 shoes: Inov8 X-Talon

Friday Jul 4, 2014 #

5 PM

Running (road) warm up/down 9:38 intensity: (1:49 @0) + (2:13 @1) + (4:25 @2) + (1:11 @3) 1.65 km (5:51 / km) +15m 5:35 / km
ahr:134 max:158 shoes: Asics Gel 1170

Running (road) intervals 16:27 intensity: (1:17 @0) + (19 @1) + (1:30 @2) + (3:18 @3) + (10:03 @4) 3.27 km (5:02 / km) +48m 4:41 / km
ahr:165 max:182 shoes: Asics Gel 1170

Running (road) warm up/down 13:01 intensity: (1 @0) + (1:06 @1) + (4:10 @2) + (7:44 @3) 2.42 km (5:23 / km) +1m 5:22 / km
ahr:148 max:159 shoes: Asics Gel 1170

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