Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: hkleaf

In the 1 days ending Nov 24, 2015:

activity

time

miles

Speed/Track

36:34

5.97

(6:08)

9.6

(3:49)

Running

32:45

1.85

(17:45)

2.97

(11:02)

Stretching

10:00

Total

1:19:19

7.81

12.57

[1-5]

1:09:19

1:19

0:00

» now

Tuesday Nov 24, 2015 #

7 PM

Running warm up/down (Track) 5:05 [1] 0.89 km (5:43 / km)
ahr:106 max:118 shoes: NB RC900JR

Running Clinic w/ Chan Kaho @SSP Sportsground
warm up

Stretching warm up/down 5:00 [0]

Running (Form Drills) 10:00 [1] 0.6 km (16:40 / km)
shoes: NB RC900JR

8 PM

Speed/Track intervals (1200m) 36:34 [4] 9.6 km (3:49 / km)
ahr:159 max:182 shoes: NB RC900JR

8x 1200m Intervals @6min cycle (increasing pace every 2 sets)
Splits:
4:46.19 (144/158) / 1:13.69 (137/158)
4:47.66 (153/163) / 1:12.47 (140/162)
4:46.21 (153/162) / 1:13.31 (139/162)
4:45.45 (155/165) / 1:15.18 (141/163)
4:33.22 (161/169) / 1:27.62 (142/169)
4:30.53 (161/172) / 1:29.28 (143/172)
4:13.65 (170/180) / 1:46.34 (146/178)
4:08.46 (173/182)

Running (Track) 9:38 [1] 0.51 km (18:53 / km)
ahr:141 max:178 shoes: NB RC900JR

Walking recovery between 1200s

Running warm up/down (Track) 8:02 [1] 0.97 km (8:17 / km)
ahr:120 max:125 shoes: NB RC900JR

Cool down

Stretching warm up/down 5:00 [0]

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