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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Super

In the 7 days ending Dec 24, 2017:

activity # timemileskm+m
  Running2 1:31:02 10.31(8:50) 16.59(5:29)
  stationary bike2 1:00:26 0.49(2:03:25) 0.79(1:16:42) 41
  Strength -DNA1 1:00:00
  Total5 3:31:28 10.8 17.38 41

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MoTuWeThFrSaSu

Friday Dec 22, 2017 #

11 AM

Running 14:18 [3] 2.43 km (5:53 / km)
ahr:118 max:136 shoes: Mizuno Sayonara 4

Running 13:09 [3] 3.14 km (4:11 / km)
ahr:176 max:186 shoes: Mizuno Sayonara 4

In this new weekly structure I’ve concocted I have promptly learned to fear Friday. Tempo day. Got a long way to go and it’s a world of hurt. And I’m weak.

9.5 mph equals 3:55 kms. Idea was to go to 4 km, maybe 5. Haha. That’d be 15 minutes at this speed. Got to 13 and my will to live went to the snack bar or on an Australian vacation or something.

Pissed off, I took a break and then just ran the time to get to five k or thereabouts in two minute increments.



Running 16:49 [3] 2.91 km (5:47 / km)
ahr:157 max:181 shoes: Mizuno Sayonara 4

Thursday Dec 21, 2017 #

11 AM

stationary bike 30:16 [3] 0.79 km (38:25 / km) +41m 30:28 / km
ahr:108 max:132

Trying to take it easy. Did it!

Wednesday Dec 20, 2017 #

12 PM

Running 8:56 [3] 1.54 km (5:49 / km)
ahr:126 max:159 shoes: Mizuno Sayonara 4

Warmup.

Running 33:23 [3] 6.08 km (5:29 / km)
ahr:159 max:182 shoes: Mizuno Sayonara 4

Intervals on the mill.

10x 2:00 at 10mph. All 1 minute rests except 5-6, 8-9 and 9-10 when it seemed like a better idea to take a longer recovery than to quit early. Handled ok but the treadmill was shaking under my thunder strides which attracted a few glances from the general public. No one wants to be on the wrong side of my thunder strides. Trust me.


Running 4:27 [3] 0.49 km (9:03 / km)
ahr:139 max:175 shoes: Mizuno Sayonara 4

Opposite of warmup.

Tuesday Dec 19, 2017 #

7 PM

stationary bike 30:10 [3] 0.0 km
ahr:122 max:166

Using the virtual training facility at cheapie gym. Not exactly what I was hoping for but I got the job done. Like, if I want to watch some geezer struggle up a hill from the point of view of a support vehicle with no useful feedback like cadence or automatically adjusted resistance that ties into the video I could just spend more time with Paul.


Monday Dec 18, 2017 #

Strength -DNA 1:00:00 [3]

Really sore R shoulder/scapula for th last week. Feels better when working out, but likely not tomorrow. Went up on a few tonight.

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