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Training Log Archive: inTIMidator

In the 7 days ending May 4, 2014:

activity # timemileskm+m
  Road Running2 2:15:33 12.7(10:41) 20.43(6:38) 288
  MTB1 2:00:00 21.85(10.9/h) 35.17(17.6/h) 266
  Bike Commute2 1:55:26 30.8(16.0/h) 49.57(25.8/h) 190
  Spinning2 1:40:00 19.88(11.9/h) 32.0(19.2/h)
  Total7 7:50:59 85.24(5:32) 137.18(3:26) 744
averages - sleep:7.4 weight:7.7kg

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MoTuWeThFrSaSu

Sunday May 4, 2014 #

Event: Salomon Giant's Rib Raid
 
12 PM

MTB 2:00:00 [3] 35.17 km (17.6 kph) +266m
ahr:141 max:173

Saturday May 3, 2014 #

Note
slept:8.0

9 AM

Road Running warm up/down 10:30 [3] 1.59 km (6:36 / km) +21m 6:11 / km
ahr:147 max:181 shoes: Saucony Omni 8

Road Running hills 22:54 [4] 3.09 km (7:25 / km) +250m 5:17 / km
ahr:154 max:182 shoes: Saucony Omni 8

Hill Repeats at Westhead Road.
10 repeats running up (40-50 sec up) and jogging down.

Road Running 59:10 [3] 9.37 km (6:19 / km) +15m 6:16 / km
ahr:153 max:171

Run north heading above the QEW and then West. Explored the rumoured single track above the QEW. All I found was a super flat loop through a flood plane.

Thursday May 1, 2014 #

Note
slept:6.75 weight:7.7kg

My day started at 4:45 when I thought that I slept through my alarm. Luckily my darling was able to inform me of the actual time, allowing me to crash form another 45min.
6 AM

Bike Commute 1:03:29 [3] 24.55 km (23.2 kph) +143m
ahr:144 max:167

5 PM

Bike Commute 51:57 [3] 25.02 km (28.9 kph) +47m
ahr:144 max:175

Tuesday Apr 29, 2014 #

7 AM

Spinning (Stationary Bike) 50:00 [3] 16.0 km (19.2 kph)
ahr:136 max:156

Mountain Program level 10. Avg Cadance 90, watts 200-250ish

Let's felt a little tired but was able to push through. Wore a 10lbs pack.
5 PM

Spinning (Stationary Bike) 50:00 [3] 16.0 km (19.2 kph)

Monday Apr 28, 2014 #

12 PM

Road Running warm up/down 7:46 [4] 1.32 km (5:53 / km)
ahr:160 max:194 shoes: Saucony Omni 8

"Warmup" run over the the hill on Meadowvale with a 10lbs pack. Might have started a little hard but most of the time when I start running my HR skyrockets no matter how hard or fast I am moving.

Road Running hills 25:49 [3] 3.71 km (6:57 / km) +1m 6:57 / km
ahr:151 max:167 shoes: Saucony Omni 8

Six times up the Meadowvale hill (340m long x near my office with 10lbs pack. PE felt much higher than HR indications
Up - 2:10, 6:26min/km Down - 2:05min, 6:10min/km
Up - 2:00, 5:57min/km Down - 2:10min, 6:37min/km
Up - 2:12, 6:33min/km Down - 2:11min, 6:23min/km
Up - 2:15, 6:44min/km Down - 2:10min, 6:23min/km
Up - 2:14, 6:49min/km Down - 2:11min, 6:26min/km

Didn't focus on pace or HR just tried to keep the pace consistent and moving forward.

I challenge my Garmin on the elevation difference.

Road Running warm up/down 9:24 [3] 1.35 km (6:57 / km) +1m 6:56 / km
ahr:139 max:152 shoes: Saucony Omni 8

Run back to the office, walked a little bit. I challenge my Garmin on the elevation difference.

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