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Training Log Archive: PJDabird

In the 7 days ending Oct 2, 2022:

activity # timemileskm+m
  Trail Running2 8:54:50 47.77(11:12) 76.88(6:57) 2923
  Running1 1:00:01 7.38(8:08) 11.88(5:03) 44
  Treadmill1 17:16 1.7(10:09) 2.74(6:19)
  Core Circuit Training1 17:01
  Total4 10:29:08 56.85 91.5 2967
  [1-5]4 10:29:06
averages - sleep:7.1 rhr:63

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MoTuWeThFrSaSu

Sunday Oct 2, 2022 #

Note
rhr:67 slept:6.5 (rest day)

After race rest. Travel day to SGB.

Saturday Oct 1, 2022 #

8 AM

Trail Running race 7:21:22 intensity: (21:32 @1) + (2:04:19 @2) + (3:03:31 @3) + (1:39:21 @4) + (12:39 @5) *** 61.77 km (7:09 / km) +2445m 5:58 / km
ahr:154 max:212 rhr:60 slept:7.0

Results:

https://www.trailrun-masters.de/ergebnisse/#1_6732...

A good effort. However, legs did not endure all the way until the end. Problems with keeping the core / running posture intact all the way.

Friday Sep 30, 2022 #

Note
rhr:63 slept:8.3 (rest day)

Travel day to Elzach.

Thursday Sep 29, 2022 #

Note
rhr:63 slept:5.75 (rest day)

Wednesday Sep 28, 2022 #

9 PM

Treadmill warm up/down 17:16 intensity: (2 @0) + (4:18 @1) + (5:18 @2) + (7:24 @3) + (14 @4) 2.74 km (6:19 / km)
ahr:143 max:163

Core Circuit Training 17:01 intensity: (15:13 @1) + (1:17 @2) + (31 @3)
ahr:124 max:148 rhr:63 slept:6.87

Tuesday Sep 27, 2022 #

8 PM

Trail Running hills 1:33:28 intensity: (20:15 @1) + (41:22 @2) + (30:51 @3) + (1:00 @4) 15.11 km (6:11 / km) +478m 5:20 / km
ahr:145 max:165 rhr:63 slept:7.67

Commute from work to home.

Monday Sep 26, 2022 #

6 PM

Running intervals 1:00:01 intensity: (7:11 @1) + (16:44 @2) + (20:14 @3) + (12:21 @4) + (3:31 @5) * 11.88 km (5:03 / km) +44m 4:57 / km
ahr:153 max:179 rhr:65 slept:7.5

Track. 5 x 4min up to 95% max with 2 min recovery.

1. 4:08 / km; 166 bpm
2. 4:08 / km; 164 bpm
3. 4:12 / km; 165 bpm
4. 4:12 / km; 166 bpm
5. 4:15 / km; 164 bpm

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