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Training Log Archive: USKiwi

In the 7 days ending Jun 3, 2013:

activity # timemileskm+m
  Run: MP1 54:40 8.08(6:46) 13.01(4:12)
  Gym1 48:55
  Run: Easy1 38:49 5.01(7:45) 8.06(4:49)
  Run: VO2max1 36:23 5.02(7:15) 8.09(4:30)
  Orienteering1 25:33 3.63(7:02) 5.85(4:22)21 /23c91%
  Total5 3:24:20 21.75 35.021 /23c91%
  [1-5]5 3:24:19
averages - weight:72.2kg

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TuWeThFrSaSuMo

Monday Jun 3, 2013 #

Note

I really must update my log...

I think I ran Wednesday, Thursday and Sunday
9 PM

Gym 48:55 intensity: (36:38 @1) + (4:32 @2) + (4:35 @3) + (3:10 @4)
ahr:116 max:168 weight:72kg shoes: Asics Kayano 18

Nice gym workout. Warm-up on the X-trainer, curls, extensions, raises, crunches, paloff press and director's chair. Worked pretty hard over a short time (although my HR never reflects it during gym workouts)

Sunday Jun 2, 2013 #

Event: 36th Surrey Hills Trail Challenge
 
4 PM

Run: MP 54:40 intensity: (2:53 @1) + (3:27 @2) + (20:42 @3) + (26:07 @4) + (1:31 @5) 8.08 mi (6:46 / mi)
ahr:153 max:180 weight:72kg shoes: Asics GT-2170 Blue

8 miles with the last 5 at HM race pace. Lots of stop-start because the tourists were out in force (and it was a nice day for sightseeing), but got the job done eventually. Not sure if I can hold the pace for 13 on Sunday. Hopefully less hangover will help.

Friday May 31, 2013 #

4 PM

Run: Easy 38:49 intensity: (1 @0) + (1:41 @1) + (12:07 @2) + (25:00 @3) 5.01 mi (7:45 / mi)
ahr:140 max:153 shoes: Asics GT-2170

5 miles recovery

Thursday May 30, 2013 #

5 PM

Run: VO2max 36:23 [3] 5.02 mi (7:15 / mi)
ahr:148 max:172 shoes: Asics GT-2170 Blue

5 miles w/ 6x 400m intervals w/ 1min rest

Tuesday May 28, 2013 #

Event: Park Race 2: Wandsworth Common
 
7 PM

Orienteering race 25:33 intensity: (15 @1) + (12 @2) + (59 @3) + (24:07 @4) ** 3.63 mi (7:02 / mi)
ahr:164 max:170 spiked:21/23c weight:72.6kg shoes: Asics GT-2170

Park Race 2, Wandsworth Common

On a flyer (except 30s error on 9), and forgot to punch 22 on the second time past. Bugger. 94 points down the drain

Long - Splits

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