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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Rich

In the 1 days ending Feb 15, 2011:

activity # timemileskm+m
  Running3 1:43:14 13.55(7:37) 21.81(4:44) 159
  Strength and Conditioning1 30:00
  Cross Training1 5:00
  Total4 2:18:14 13.55 21.81 159
  [1-5]4 2:08:14
averages - sleep:8 weight:66.7kg

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Tu

Tuesday Feb 15, 2011 #

7 AM

Running 20:30 [2] 3.9 km (5:15 / km) +69m 4:50 / km
ahr:146 max:170 slept:8.0 shoes: Nike Pegasus+ 26

ITW
1 PM

Cross Training warm up/down 5:00 [2]

Strength and Conditioning 30:00 [1]
weight:66.7kg

5 PM

Running 14:30 [2] 2.8 km (5:11 / km) +40m 4:50 / km
ahr:142 max:156 shoes: Nike Pegasus+ 26

HFW
7 PM

Running intervals 1:08:14 intensity: (10:00 @0) + (24:42 @2) + (18:32 @4) + (15:00 @5) 15.11 km (4:31 / km) +50m 4:27 / km
ahr:157 max:179 shoes: Nike Pegasus+ 26

15min WU

4 x 400m @ R: 72; 78(HW); 72; 73(HW)
1 x 2.4km @ T; 9:06
4 x 400m @ R; 75(HW); 72; 77(HW); 73
1 x 2.4km @ T; 9:12
4 x 400m @ R; 74; 78(HW); 74; 74(HW)

45s recovery between each. Feeling quite good. Found it was taking about 4mins of the T rep before lactate levels had returned to normal and I had to pick up the pace to keep a HR of 170 (T pace).

11mins WD

HW = head wind

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