Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: hkleaf

In the 1 days ending Apr 30, 2015:

activity

time

miles

Speed/Track

42:56

4.83

(8:54)

7.77

(5:32)

Running

25:20

2.5

(10:07)

4.03

(6:17)

Stretching

10:00

Strength

8:49

Total

1:27:05

7.33

11.8

[1-5]

1:17:05

1:27

0:00

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Thursday Apr 30, 2015 #

7 PM

Running (Road) 14:43 [3] 2.92 km (5:02 / km)
ahr:142 max:165 shoes: NB RC900JR

Warm up run from home to Hammer Hill for squad training

8 PM

Speed/Track tempo (2.4k) 20:55 [4] 4.91 km (4:16 / km)
ahr:165 max:185 shoes: NB RC900JR

2x 2.4km tempo run (w/ increasing pace every 800m), 3min recover in-between
Splits:
9:02 (165/180)
8:52 (174/185)

Speed/Track intervals (200s) 22:01 [5] 2.86 km (7:42 / km)
ahr:162 max:182 shoes: NB RC900JR

7x200m (@95% HRmax, wtih 200m jogging recovery)

Splits: (HRavg/HRmax) / recovery
32.03 (148/171) / 2:30.66 (157/173)
32.31 (165/177) / 2:41.29 (160/178)
32.08 (164/178) / 2:28.06 (164/179)
32.58 (166/177) / 2:36.42 (163/179)
31.89 (165/178) / 2:35.01 (165/182)
32.38 (164/171) / 2:43.74 (165/178)
32.36 (169/179) / 2:40.46 (161/181)

Running warm up/down (Track) 10:37 [2] 1.11 km (9:34 / km)
ahr:138 max:151 shoes: NB RC900JR

cool down

Stretching warm up/down 10:00 [0]

9 PM

Strength (Circuit) 8:49 [3]
shoes: NB RC900JR

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