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Training Log Archive: Samantha

In the 7 days ending Feb 14, 2016:

activity # timemileskm+m
  terrain running1 1:11:01 5.2(13:40) 8.36(8:30) 113
  road run1 1:03:44 7.18(8:52) 11.56(5:31) 64
  trail run2 51:22 5.18(9:55) 8.33(6:10) 298
  lifting/strength2 51:01
  spinning1 50:07
  road&trail run1 44:18 4.8(9:14) 7.73(5:44) 60
  Total6 5:31:33 22.36 35.99 535

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MoTuWeThFrSaSu

Sunday Feb 14, 2016 #

10 AM

road&trail run 24:15 intensity: (2:28 @1) + (21:47 @2) 4.37 km (5:33 / km) +33m 5:21 / km
ahr:143 max:158

trail run (backbana) 31:36 intensity: (5 @1) + (1:50 @2) + (13:49 @3) + (15:52 @4) 5.07 km (6:14 / km) +274m 4:54 / km
ahr:174 max:181

After last week I wanted another chance to run backbana. Met a few people out on the street at 10 and jogged over. Kate stopped with me, and the rest went on for a long run. Annika met us there and we set off together. Got a bit ahead of Kate after the second hill. It snowed last night a fair bit, so the backbaba-only trails were hard to see and it was slippery everywhere. I feel like I worked hard and I am not as wrecked as I was last week after two laps, so I think I can still have a productive rest of my day :)

road&trail run 20:03 intensity: (1:53 @1) + (18:10 @2) 3.36 km (5:58 / km) +27m 5:44 / km
ahr:133 max:145

Friday Feb 12, 2016 #

4 PM

spinning 50:07 intensity: (34:40 @1) + (15:27 @2)
ahr:119 max:150

"intervals". Which meant my HR went up to 145! Tired.

Thursday Feb 11, 2016 #

11 AM

lifting/strength 22:52 intensity: (15:02 @1) + (7:50 @2)
ahr:120 max:150

My arm is working well enough again that I can do Freelectics! 1 x NYX (core) and 4/5 Hera Endurance 2x2. Not too hard because lots of rest build in (because the non 2x2 version has you running 400s).
6 PM

road run 17:29 intensity: (2:34 @1) + (14:55 @2) 2.7 km (6:29 / km) +4m 6:26 / km
ahr:135 max:164

Warm up and drills.

road run 28:50 intensity: (5:32 @1) + (6:16 @2) + (4:19 @3) + (12:43 @4) 5.81 km (4:58 / km) +26m 4:51 / km
ahr:161 max:183

Intervals were 6 x 3mins, with 2mine rest between. My legs were very tired today, I think still from lat Saturday, and so had trouble keeping up with the usual people and getting my HR above 180. A bit sad that I tried to train for more than 7 hours the last two weeks, which isn't much, but then was too tired all this week.

road run 6:01 intensity: (18 @1) + (2:38 @2) + (3:03 @3) + (2 @4) 1.08 km (5:34 / km) +8m 5:22 / km
ahr:164 max:175

6 x 30 seconds.

road run 11:24 intensity: (4 @1) + (11:20 @2) 1.97 km (5:47 / km) +26m 5:26 / km
ahr:143 max:152

Running home.

Wednesday Feb 10, 2016 #

Note

Ed is here! (YAY!) So came home from work (Ross did too! yay!) and we made pizza, one with smoked salmon and one with buffalo chicken. So good. Two rounds of Settlers was also played. A great evening :)

Tuesday Feb 9, 2016 #

6 PM

terrain running 1:11:01 [2] 8.36 km (8:30 / km) +113m 7:57 / km

Tisdagsbana. Felt tired from the beginning so ran only the 8km with Elisa. Most of the others did what they thought was going to be 12km, but was more like 15, so maybe I made a wise choice :)

Monday Feb 8, 2016 #

5 PM

trail run 19:46 intensity: (1:10 @1) + (15:21 @2) + (3:15 @3) 3.26 km (6:04 / km) +24m 5:51 / km
ahr:146 max:170

lifting/strength 28:09 intensity: (26:59 @1) + (1:10 @2)
ahr:108 max:140

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