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Training Log: Spud

In the last 7 days:

activity # timemileskm+m
  Running8 9:41:44 70.02(8:18) 112.68(5:10) 2134
  Strength and conditoning2 1:10:00
  Total9 10:51:44 70.02 112.68 2134
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2:48
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FrSaSuMoTuWeTh

Wednesday Apr 18 #

7 AM

Running 30:00 intensity: (8:25 @1) + (15:22 @2) + (3:45 @3) + (2:28 @4) 6.6 km (4:33 / km) +61m 4:21 / km
ahr:140 max:177 shoes: Salming Distance D1

HRM went awol at the start again, needs a clean. Bit grumbly this morning and very humid out.

Strength and conditoning 40:00 [2]

6 PM

Running 1:18:13 intensity: (12:37 @1) + (38:52 @2) + (25:27 @3) + (1:17 @4) 15.6 km (5:01 / km) +298m 4:35 / km
ahr:146 max:168 shoes: Inov-8 x-talon 212 (s17)

DPFR Sportsman Club Run. Lovely evening but felt tired bashing the heather. Will likely get to more of these.

Tuesday Apr 17 #

5 PM

Running warm up/down 23:36 intensity: (6:57 @1) + (14:48 @2) + (1:51 @3) 5.55 km (4:15 / km) +26m 4:09 / km
ahr:138 max:158 shoes: Salming Distance D1

Running 30:29 intensity: (12:12 @1) + (1:40 @2) + (4:35 @3) + (11:31 @4) + (31 @5) 5.9 km (5:10 / km) +2m 5:09 / km
ahr:143 max:181 shoes: Nike Air Zoom Streak 5

Track session. 5x1km(3:30-4mins).
Wasn't massively keen, felt tired and achy all day but got on with it. Didn't want anything too fast so jumped in with Nic for his session. Slightly longer recoveries than I'd have liked but won't have done any harm and probably increased quality. Surprised with the paces, good sign considering how I felt before and felt relatively comfortable other than the last one and a half. Enjoyed it in the end with the added bonus of shorts and vest!

Running 5:45 intensity: (3:40 @1) + (1:30 @2) + (27 @3) + (8 @4) 0.79 km (7:16 / km)
ahr:129 max:170 shoes: Nike Air Zoom Streak 5

Running warm up/down 27:19 intensity: (4:43 @1) + (15:00 @2) + (7:36 @3) 5.54 km (4:56 / km) +133m 4:24 / km
ahr:147 max:163 shoes: Salming Distance D1

Monday Apr 16 #

8 AM

Running 30:00 intensity: (4:30 @1) + (18:35 @2) + (6:55 @3) 7.04 km (4:16 / km) +74m 4:03 / km
ahr:145 max:161 shoes: Salming Distance D1

4 PM

Running 1:17:38 intensity: (22:30 @1) + (47:27 @2) + (7:41 @3) 14.86 km (5:13 / km) +451m 4:32 / km
ahr:139 max:162 shoes: Salming Trail T2

Easy one in rivelin. Packed in a bit of climb to slow it down and was enjoying the sun. Tired by the end but still chugging.
7 PM

Strength and conditoning 30:00 [2]

Relatively short reintroduction session. Gave the legs a rest to fix a couple of very minor niggles and focused on upper body.

Sunday Apr 15 #

10 AM

Running 2:48:15 intensity: (16:26 @1) + (1:37:53 @2) + (40:41 @3) + (12:47 @4) + (28 @5) 26.57 km (6:20 / km) +568m 5:43 / km
ahr:148 max:207 shoes: Inov-8 x-talon 212 (s17)

Maybe a little silly to have done this but talked in to it in the pub last night and it sounded fun. 3 hour score course in the Peaks on Redmires and Stannage, went solo despite most going in pairs and a lack of compass was a bit annoying but still boshing some quite tidy bearings. Got all the controls nicely and was never really pushing, just chugging along at a nice pace. Bigger week than expected and felt it a little in the last few k but generally feeling good. Think I'm hitting some nice shape just at the time I want to be but I want to get racing now!

Saturday Apr 14 #

8 AM

Running 19:45 [2] 4.02 km (4:55 / km) +38m 4:41 / km
shoes: Salming Distance D1

Down to the IC to try and print a barcode but no luck, bit annoying.

Running 15:48 [5] 5.0 km (3:10 / km) +64m 2:58 / km
shoes: Nike Air Zoom Streak 5

Endcliffe Parkrun.
Felt very leggy and tired jogging over to it and debated just tempoing but thought I may as well see how I could go in this state. Set off puropsefully and was on my own from the go so was already going to be a bit of a struggle but felt pretty strong on the lap. Noticeably more tired on the second climb and not enjoying the kicks, didn't feel much better on the run back down the road either. Loads of people on the path so cut on to the road then once back in the park it was just a bit silly with people not moving and forming a big mob so a fair bit of weaving and grass running. Still, pleased with the time and 10s or so up on last year when I was running with someone, so I'll take it solo. Annoyingly no barcode but think this possibly puts me unofficially fastest shuocer round it?

Running 10:53 [2] 2.1 km (5:10 / km) +68m 4:27 / km
shoes: Salming Distance D1

Jog up with Ben to home to drop my back then dropped down to Conduit.

Running 20:01 [4] 3.9 km (5:08 / km) +232m 3:57 / km
shoes: Salming Distance D1

Followed up parkrun with 10xConduit, not something I've done before so a good one to tick off. Went too hard on the first one then settled and got gradually quicker again. Quite tough without breakfast and after PR.

Running warm up/down 9:56 [1] 2.02 km (4:55 / km) +54m 4:20 / km
shoes: Salming Distance D1

Friday Apr 13 #

10 AM

Running 34:06 intensity: (12:13 @1) + (19:23 @2) + (2:30 @3) 7.18 km (4:45 / km) +65m 4:33 / km
ahr:137 max:159 shoes: VJ Sticky

Bodily tired but plugged around to try and shake myself up. Back to sheff this evensong

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Orienteer at the University of Sheffield



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