Pekeboe
Pekeboe
Training Log
Past 7 Days
Totals
December 08 - 14, 2025
Distance
86.71 km
Workouts
3
Duration
4:36 hr
Saturday, Dec 13, 2025 at 14:37
Run
6.08 km
38:02 min
6:15 min/km
ER5 (Endurance Run)
5:00 in Zone 1 55:00 in Zone 2
Coach Comments:
You might be wondering why your long Endurance Runs are time-based rather than distance-based. This article by Coach Matt explains it: https://www.8020endurance.com/at-what-point-do-long-runs-transition-from-training-to-punishment/
| Avg Heart Rate | 137 bpm |
| Avg Cadence | 156 spm |
| Elev. Gain | 20 m |
| Max Heart Rate | 165 bpm |
| Max Cadence | 170 spm |
| Elev. Loss | 19 m |
| Lap | Distance | Time | Pace | Heart Rate | Elevation | Cadence |
|---|---|---|---|---|---|---|
| 1 | 0.68 km | 4:00 | 5:52 min/km | 119 bpm | 6 m | 162 spm |
| 2 | 0.11 km | 1:00 | 9:23 min/km | 124 bpm | 0 m | 130 spm |
| 3 | 0.68 km | 4:00 | 5:51 min/km | 128 bpm | 2 m | 162 spm |
| 4 | 0.11 km | 1:00 | 9:13 min/km | 132 bpm | 0 m | 122 spm |
| 5 | 0.68 km | 4:00 | 5:51 min/km | 133 bpm | 2 m | 162 spm |
| 6 | 0.11 km | 1:00 | 9:19 min/km | 136 bpm | 0 m | 123 spm |
| 7 | 0.67 km | 4:00 | 5:56 min/km | 131 bpm | 0 m | 162 spm |
| 8 | 0.10 km | 1:00 | 9:35 min/km | 126 bpm | 0 m | 124 spm |
| 9 | 0.69 km | 4:00 | 5:49 min/km | 134 bpm | 4 m | 162 spm |
| 10 | 0.11 km | 1:00 | 9:07 min/km | 138 bpm | 0 m | 125 spm |
| 11 | 0.70 km | 4:00 | 5:44 min/km | 145 bpm | 5 m | 164 spm |
| 12 | 0.11 km | 1:00 | 9:10 min/km | 150 bpm | 0 m | 130 spm |
| 13 | 0.69 km | 4:00 | 5:46 min/km | 152 bpm | 0 m | 161 spm |
| 14 | 0.12 km | 1:00 | 8:12 min/km | 156 bpm | 0 m | 131 spm |
| 15 | 0.52 km | 3:02 | 5:50 min/km | 152 bpm | 1 m | 162 spm |
Thursday, Dec 11, 2025 at 08:43
Bike
74.02 km
2:43:34 hr
27.2 kph
| Avg Heart Rate | 116 bpm |
| Avg Power | 124 watts |
| Avg Cadence | 78 spm |
| Elev. Gain | 255 m |
| Max Heart Rate | 166 bpm |
| Max Power | 606 watts |
| Max Cadence | 107 spm |
| Elev. Loss | 0 m |
| Lap | Distance | Time | Pace | Power | Heart Rate | Elevation | Cadence |
|---|---|---|---|---|---|---|---|
| 1 | 74.03 km | 2:43:24 | 27.2 kph | 124 watts | 116 bpm | 266 m | 78 spm |
Tuesday, Dec 09, 2025 at 08:54
Run
6.61 km
39:00 min
5:54 min/km
RFF32 (Zone 3 Fast Finish Run)
5:00 in Zone 1 25:00 in Zone 2 10:00 in Zone 3
Coach Comments:
Today's Fast Finish Run is a slightly more challenging version of the one you did in Week 1.
| Avg Heart Rate | 134 bpm |
| Avg Power | 233 watts |
| Avg Cadence | 163 spm |
| Elev. Gain | 63 m |
| Max Heart Rate | 150 bpm |
| Max Power | 273 watts |
| Max Cadence | 172 spm |
| Elev. Loss | 57 m |
| Lap | Distance | Time | Pace | Power | Heart Rate | Elevation | Cadence |
|---|---|---|---|---|---|---|---|
| 1 | 0.88 km | 5:00 | 5:42 min/km | 218 watts | 118 bpm | 1 m | 164 spm |
| 2 | 4.22 km | 25:00 | 5:55 min/km | 238 watts | 136 bpm | 46 m | 163 spm |
| 3 | 1.51 km | 9:00 | 5:57 min/km | 225 watts | 138 bpm | 16 m | 161 spm |
