Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: hkleaf

In the 1 days ending Jan 12, 2016:

activity

time

miles

Running

40:00

2.79

(14:20)

4.49

(8:55)

Stretching

20:00

Speed/Track

19:05

2.98

(6:24)

4.8

(3:59)

Strength

6:00

Total

1:25:05

5.77

9.29

[1-5]

1:05:05

averages - weight:59kg

1:25

0:00

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Tuesday Jan 12, 2016 #

7 PM

Running warm up/down (Track) 11:15 [2] 1.81 km (6:13 / km)
ahr:150 max:183 weight:59kg shoes: NB RC900JR

Running Clinic w/ Chan KaHo @SSP Sportsground
cool night, warm up 4 laps, HR seems abnormally high

Running (Form Drills) 10:00 [2] 0.6 km (16:40 / km)
shoes: NB RC900JR

Stretching warm up/down 10:00 [0]

8 PM

Speed/Track intervals (1200m) 19:05 [1] 4.8 km (3:59 / km)
ahr:150 max:182 shoes: NB RC900JR

1.2km intervals (w/ 2min recovery), first 2 @tempo pace, 3rd one supposed to be @HM pace, and last one @10k pace
3rd one running by feel (w/o looking at watch) ended up being too fast, near 10k pace

Splits:
5:06.60 (152/182) / 2:01.30 (128/172)
5:08.59 (140/152) / 2:00.81 (120/153)
4:26.22 (157/170) / 2:00.57 (125/160)
4:23.97 (159/174)

Running (Track) 6:03 [1] 0.26 km (23:16 / km)
ahr:124 max:172 shoes: NB RC900JR

recovery inbetween

Running warm up/down (Mixed Track/Grass) 12:42 [2] 1.82 km (6:59 / km)
ahr:125 max:149 shoes: NB RC900JR

Cool down

Strength (Calisthenics) 6:00 [2]

Core exercises

Stretching warm up/down 10:00 [0]

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