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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: CHARLIE-B

In the 30 days ending Sep 30, 2023:

activity # timemileskm+mload
  Running13 15:02:26 96.5(9:21) 155.29(5:49) 1335271.6
  Walking9 5:02:26 17.3(17:29) 27.84(10:52) 44133.2
  Strength Training2 2:00:0036.0
  Fitness1 1:00:0018.0
  Total21 23:04:52 113.79 183.13 1776358.8
  [1-5]21 23:03:58

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Saturday Sep 30, 2023 #

6 AM

Running long 1:47:52 intensity: (13:39 @1) + (42:58 @2) + (34:41 @3) + (16:34 @4) 17.9 km (6:02 / km) +200m 5:42 / km
ahr:135 max:162 shoes: Black Clifton 9

With the crew for the first 7, tried to make up the pace on the back 5. Pretty close.

Thursday Sep 28, 2023 #

11 AM

Running warm up/down 19:31 intensity: (5:55 @1) + (11:00 @2) + (2:36 @3) 3.35 km (5:50 / km) +12m 5:44 / km
ahr:124 max:143 shoes: Black Clifton 9

12 PM

Running tempo 24:37 intensity: (10 @1) + (25 @2) + (3:36 @3) + (20:21 @4) + (5 @5) 5.0 km (4:55 / km) +1m 4:55 / km
ahr:155 max:165 shoes: Black Clifton 9

5k Thursday. Satisfying effort.

Walking warm up/down 8:13 intensity: (7:59 @1) + (14 @2) 0.67 km (12:20 / km) +21m 10:41 / km
ahr:103 max:125 shoes: Black Clifton 9

Running warm up/down 11:11 intensity: (35 @1) + (3:10 @2) + (7:26 @3) 1.72 km (6:30 / km) +13m 6:16 / km
ahr:135 max:144 shoes: Black Clifton 9

Wednesday Sep 27, 2023 #

Strength Training 1:00:00 [3]

Jen Raby Fitness

Saturday Sep 23, 2023 #

6 AM

Running long 1:37:11 intensity: (10:27 @1) + (51:51 @2) + (20:44 @3) + (14:09 @4) 16.43 km (5:55 / km) +204m 5:34 / km
ahr:132 max:161 shoes: Black Clifton 9

Long run Saturday. Ran the first 12 k easy, last 4k hard. Just because.

Thursday Sep 21, 2023 #

5 PM

Running 11:33 intensity: (2:48 @1) + (5:27 @2) + (3:18 @3) 2.01 km (5:45 / km) +12m 5:36 / km
ahr:126 max:142

Running 25:32 intensity: (14 @1) + (36 @2) + (1:44 @3) + (22:22 @4) + (36 @5) 5.01 km (5:06 / km)
ahr:156 max:165

Running 8:52 intensity: (55 @3) + (7:57 @4) 1.4 km (6:20 / km) +24m 5:50 / km
ahr:154 max:158

Walking 3:58 intensity: (2:18 @2) + (1:05 @3) + (35 @4) 0.41 km (9:40 / km) +5m 9:05 / km
ahr:136 max:152

Wednesday Sep 20, 2023 #

Strength Training 1:00:00 [3]

Jen Raby Fitness

Tuesday Sep 19, 2023 #

4 PM

Running tempo 56:23 intensity: (7:34 @1) + (9:09 @2) + (20:56 @3) + (18:44 @4) 10.01 km (5:38 / km) +106m 5:21 / km
ahr:139 max:161 shoes: Black Clifton 9

10k Tuesday
5 PM

Walking warm up/down 11:25 intensity: (8:57 @1) + (1:31 @2) + (57 @3) 0.92 km (12:29 / km) +19m 11:17 / km
ahr:113 max:147 shoes: Black Clifton 9

Monday Sep 18, 2023 #

10 AM

Walking 1:09:41 intensity: (50 @0) + (1:08:51 @1) 6.29 km (11:05 / km) +98m 10:17 / km
ahr:78 max:108 shoes: Black Clifton 7

Saturday Sep 16, 2023 #

6 AM

Running long 1:43:38 intensity: (37:02 @1) + (48:24 @2) + (18:06 @3) + (6 @4) 16.3 km (6:21 / km) +200m 5:59 / km
ahr:124 max:151 shoes: Black Clifton 9

Long run Saturday. VERY easy 10+ with the crew.

Friday Sep 15, 2023 #

1 PM

Walking 26:54 [1] 2.49 km (10:48 / km) +36m 10:05 / km
ahr:88 max:104 shoes: Black Clifton 7

To the office!

Walking 27:53 [1] 2.5 km (11:10 / km) +20m 10:44 / km
ahr:83 max:101 shoes: Black Clifton 7

And home again!

Thursday Sep 14, 2023 #

12 PM

Running warm up/down 19:10 intensity: (7:04 @1) + (10:52 @2) + (1:14 @3) 3.44 km (5:34 / km) +18m 5:25 / km
ahr:121 max:137 shoes: Black Clifton 9

Running warm up/down 10:36 [5] 1.65 km (6:25 / km) +7m 6:17 / km
ahr:189 max:197 shoes: Black Clifton 9

Running tempo 26:35 intensity: (28 @1) + (59 @2) + (7:28 @3) + (11:01 @4) + (6:39 @5) 5.0 km (5:19 / km) +15m 5:14 / km
ahr:160 max:202 shoes: Black Clifton 9

5k Thursday. Didn’t really feel into it. GPS was lousy.

Walking warm up/down 9:03 intensity: (5:03 @1) + (2:00 @2) + (5 @3) + (8 @4) + (1:47 @5) 0.91 km (9:59 / km) +14m 9:15 / km
ahr:130 max:189

Wednesday Sep 13, 2023 #

Fitness 1:00:00 [3]

Jen Raby Fitness
10 AM

Walking 1:06:54 intensity: (2 @0) + (1:06:52 @1) 6.24 km (10:43 / km) +94m 9:58 / km
ahr:76 max:106 shoes: Black Clifton 7

Usual walk on the PATH to Clairmont and back.

Tuesday Sep 12, 2023 #

12 PM

Running tempo 58:42 intensity: (5:28 @1) + (17:24 @2) + (25:15 @3) + (10:35 @4) 10.0 km (5:52 / km) +82m 5:38 / km
ahr:137 max:157 shoes: Black Clifton 9

10k Tuesday. Hot, hot, hot!

Walking warm up/down 19:41 intensity: (16:45 @1) + (2:14 @2) + (42 @3) 1.79 km (10:59 / km) +30m 10:08 / km
ahr:111 max:146 shoes: Black Clifton 9

Sunday Sep 10, 2023 #

8 AM

Running long 1:34:26 intensity: (2 @0) + (5:20 @1) + (28:48 @2) + (55:41 @3) + (4:35 @4) 16.61 km (5:41 / km) +184m 5:23 / km
ahr:137 max:153 shoes: Black Clifton 9

Long run Saturday on Sunday

Thursday Sep 7, 2023 #

10 AM

Running warm up/down 23:20 intensity: (4:19 @1) + (16:51 @2) + (2:10 @3) 4.18 km (5:35 / km) +12m 5:30 / km
ahr:126 max:139 shoes: Black Clifton 9

Running tempo 25:00 intensity: (31 @1) + (41 @2) + (6:29 @3) + (17:19 @4) 5.0 km (5:00 / km)
ahr:151 max:163 shoes: Black Clifton 9

5k Thursday

Running warm up/down 24:06 intensity: (1:46 @1) + (8:36 @2) + (13:31 @3) + (13 @4) 3.43 km (7:02 / km) +16m 6:52 / km
ahr:133 max:155 shoes: Black Clifton 9

Tuesday Sep 5, 2023 #

7 PM

Running tempo 52:09 intensity: (3:15 @1) + (7:57 @2) + (21:01 @3) + (16:40 @4) + (3:16 @5) 10.01 km (5:13 / km) +57m 5:04 / km
ahr:146 max:202 shoes: Black Clifton 9

10k Tuesday

Running warm up/down 1:57 intensity: (1:53 @3) + (4 @4) 0.32 km (6:01 / km)
ahr:142 max:151 shoes: Black Clifton 9

Saturday Sep 2, 2023 #

6 AM

Running 1:40:05 intensity: (17:16 @1) + (1:17:08 @2) + (5:41 @3) 16.51 km (6:04 / km) +173m 5:46 / km
ahr:125 max:140

Friday Sep 1, 2023 #

8 AM

Walking 58:44 [1] 5.63 km (10:26 / km) +104m 9:33 / km
ahr:82 max:111 shoes: Black Clifton 7

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