Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: hkleaf

In the 1 days ending Jan 21, 2016:

activity

time

miles

Running

45:19

3.96

(11:26)

6.38

(7:06)

Speed/Track

18:10

2.98

(6:05)

4.8

(3:47)

Stretching

10:00

Strength

5:00

Total

1:18:29

6.95

11.18

[1-5]

1:08:29

1:18

0:00

» now

Thursday Jan 21, 2016 #

8 PM

Running (Pavement) 17:25 [3] 2.95 km (5:54 / km)
ahr:121 max:144 shoes: NB RC900JR

16C, occasional mist. Run from home (w/ pack) to Hammer Hill as warm up for Squad Physical Training

Speed/Track intervals (1200m) 18:10 [3] 4.8 km (3:47 / km)
ahr:157 max:175 shoes: NB RC900JR

Original programme called for 6x1200m @80%HRmax with increasing pace. Since I wasn't feeling all that well, only did 4 at an easier pace and called it.

Splits: (w/ 400m walking recovery)
4:51.78 (148/161) / 4:35.24 (116/161)
4:31.80 (158/167) / 4:49.24 (119/167)
4:27.14 (162/173) / 5:06.48 (120/172)
4:19.77 (161/175)

Running (Track) 14:31 [1] 1.31 km (11:05 / km)
ahr:118 max:172 shoes: NB RC900JR

recoveries inbetween

Running warm up/down (Track) 13:23 [2] 2.12 km (6:19 / km)
ahr:129 max:155 shoes: NB RC900JR

cool down

9 PM

Strength (Plyometrics) 5:00 [3]

Core exercises

Stretching warm up/down 10:00 [0]

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