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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: coach

In the 1 days ending Apr 17:

activity # timemileskm+m
  trail running1 1:10:11 6.49(10:49) 10.44(6:43) 159
  paved running1 45:16 3.5(12:56) 5.63(8:02) 20
  Exercises1 10:00
  rowing machine1 10:00 1.41(7:05) 2.27(4:24)
  Total2 2:15:27 11.4 18.35 179
  [1-5]2 2:15:17
averages - sleep:8

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Wednesday Apr 17 #

8 AM

rowing machine 10:00 [3] 2.27 km (4:24 / km)
slept:8.0

Exercises 10:00 [1]

34situps,22overhead lifts,40heeldrops,2m./1legstand, 20stepjumps
12 PM

paved running 20:49 intensity: (10 @0) + (1:54 @1) + (2:58 @2) + (15:47 @3) 1.65 mi (12:37 / mi) +20m 12:10 / mi
ahr:110 max:123 shoes: Altra Solstice

paved running warm up/down 24:27 intensity: (8 @1) + (2:55 @2) + (21:24 @3) 1.85 mi (13:13 / mi)
ahr:114 max:126 shoes: Altra Solstice

1 nip, some misc. plastics.

trail running tempo 1:10:11 intensity: (56 @1) + (2:54 @2) + (24:52 @3) + (28:51 @4) + (12:38 @5) 6.49 mi (10:49 / mi) +159m 10:03 / mi
ahr:134 max:149 shoes: Altra Solstice

3 laps of the Wilson Mt loop. I used to do this many years ago, all under 12 1/2 minutes...those days are gone. First 2 went OK, but on the recovery jog downhill for the third, my left hip was feeling sore, considered stopping then, but did the third, just ran a bit slower in the first half.

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