Training Log Archive: JoshoshIn the 7 days ending Dec 14, 2015:
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Tu | We | Th | Fr | Sa | Su | Mo |
Cycling warm up/down 13:08 4.78 km (2:45 / km) +3m 2:44 / km
ahr:139 max:158 shoes: Asics Gel Noosa Tri-10
Running (Trails) 33:03 5.54 km (5:58 / km) +95m 5:30 / km
ahr:134 max:147 shoes: Asics Gel Noosa Tri-10
Running (Road) warm up/down 7:18 [2] 1.09 km (6:42 / km)
shoes: Inov-8 Oroc 280 Ice-Tec
Orienteering ◪ race (MOC 2015) 1:07:52 [5] **** 12.94 km (5:15 / km) +191m 4:53 / km
spiked:20/24c shoes: Inov-8 Oroc 280 Ice-Tec
Running (Road) 33:14 [2] 4.34 km (7:40 / km) +46m 7:17 / km
shoes: Inov-8 Oroc 280 Ice-Tec
Running (Road) warm up/down 17:47 3.35 km (5:19 / km) +1m 5:18 / km
ahr:141 max:150 shoes: Asics Gel Noosa Tri-10
Running (XC) race 16:26 [5] 4.63 km (3:33 / km) +6m 3:31 / km
shoes: Nike Zoom Rival MD8
Running (Grass) warm up/down 17:32 [3] 3.03 km (5:47 / km) +3m 5:45 / km
shoes: Nike Zoom Rival MD8
Cycling warm up/down 27:34 [2] 8.23 km (3:21 / km) +37m 3:17 / km
shoes: Asics Gel Noosa Tri-10
Running (Road) warm up/down 15:35 3.1 km (5:02 / km) +15m 4:55 / km
ahr:136 max:156 shoes: Asics Gel Noosa Tri-10
Running (Road) hills 10:21 2.65 km (3:54 / km) +63m 3:29 / km
ahr:173 max:186 shoes: Asics Gel Noosa Tri-10
Rep | Split | Distance (km) | Pace (min/km) | Average HR | Max HR |
1 | 59.6 | 0.26 | 3:48 | 156 | 172 |
2 | 1:02.8 | 0.27 | 3:51 | 173 | 179 |
3 | 58.5 | 0.27 | 3:39 | 175 | 183 |
4 | 59.3 | 0.26 | 3:46 | 177 | 182 |
5 | 55.1 | 0.26 | 3:34 | 179 | 185 |
Running (Road) 4:01 0.61 km (6:36 / km) +4m 6:24 / km
ahr:137 max:141 shoes: Asics Gel Noosa Tri-10
Running (Track) tempo 10:16 2.84 km (3:37 / km) +1m 3:37 / km
ahr:174 max:179 shoes: Asics Gel Noosa Tri-10
Lap | Split | Average HR | Max HR |
1 | 1:28.9 | 162 | 170 |
2 | 1:25.3 | 173 | 178 |
3 | 1:29.6 | 176 | 179 |
4 | 1:29.5 | 175 | 177 |
5 | 1:30.4 | 175 | 177 |
6 | 1:27.1 | 176 | 177 |
7 | 1:26.0 | 176 | 177 |
Turbo Trainer 1:00:03
ahr:103 max:115 shoes: Asics Gel Noosa Tri-10
Running (Road) warm up/down 21:05 3.79 km (5:34 / km) +3m 5:32 / km
ahr:138 max:147 shoes: Asics Gel Noosa Tri-10
Running (Road) warm up/down 20:36 3.53 km (5:51 / km) +13m 5:44 / km
ahr:125 max:141 shoes: Asics Gel Noosa Tri-10
Running (Track) intervals 28:00 6.41 km (4:22 / km) +2m 4:21 / km
ahr:160 max:177 shoes: Nike Zoom Rival MD8
Rep | Split | Average HR | Max HR |
1km | 3:31.7 | 165 | 173 |
1km | 3:32.4 | 170 | 175 |
800m | 2:46.8 | 173 | 177 |
800m | 2:52.2 | 171 | 176 |
800m | 2:48.1 | 170 | 177 |