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Training Log Archive: iansmith

In the 1 days ending Aug 19, 2013:

activity # timemileskm+mload
  Running1 49:44 6.24(7:58) 10.04(4:57) 129.2
  Strength training1 15:12 0.93(16:18) 1.5(10:08)3.1
  Total1 1:04:56 7.17(9:03) 11.54(5:38) 132.4
  [1-5]1 1:04:48

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Mo

Monday Aug 19, 2013 #

6 PM

Running 15:30 intensity: (5 @0) + (2:19 @1) + (12:10 @2) + (56 @3) 2.74 km (5:39 / km)
ahr:147 max:160 shoes: 201304 NB 860

Warmup.

Strength training (Drills) 15:12 intensity: (3 @0) + (4:51 @1) + (10:04 @2) + (14 @3) 1.5 km (10:08 / km)
ahr:143 max:157 shoes: 201304 NB 860

Three sets of butt kicks, high knees, galloping, grapevines, explosive one-legged leaps, and backwards running.

Running 25:38 intensity: (2:05 @1) + (2:39 @2) + (4:00 @3) + (12:19 @4) + (4:35 @5) 5.96 km (4:18 / km)
ahr:166 max:178 shoes: 201304 NB 860

My workout for today was 3x1 mile cruise intervals at threshold pace with 1 minute rest between each interval. I figured my threshold pace was about 4:00/km or 96s/400. While I enjoy running elsewhere, I figured running on a track was a good idea to calibrate my paces and ensure consistent performance. I also find it easier to run fast on a track, where most of my runs are workouts.

Splits: 6:17, 6:18, 6:21.

Despite running a few seconds faster than I projected, I felt pretty good throughout the runs. Cruise intervals hurt less than VO2 max intervals, and I guess comfort is relative. My heart rate hung out in the 170-175 regime, and I'm satisfied with the workout. I briefly considered adding a fourth interval, but I would rather be conservative now and work up to 4 cruise intervals in a month or so. The mile distance feels great; I'll probably alternate with 20 minute tempos.

Running 8:36 intensity: (6:41 @1) + (1:55 @2) 1.34 km (6:27 / km) +1m 6:25 / km
ahr:142 max:151 shoes: 201304 NB 860

Easy, meandering cool down.

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