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Training Log: The Skunk

In the last 7 days:

activity # timemileskm+m
  Running 6 4:43:52 42.51(6:41) 68.42(4:09) 446
  Strength and Conditioning1 30:00
  Total6 5:13:52 42.51 68.42 446
  [1-5]6 4:43:52
«
1:14
0:00
ThFrSaSuMoTuWe

Tuesday Nov 13 #

6 PM

Running warm up/down 14:50 [2] 3.35 km (4:26 / km)
ahr:128 max:143 shoes: Nike Vomero 13

Running 33:52 [4] 9.8 km (3:27 / km)
ahr:181 max:196 shoes: Nike Peg Turbo

10 min tempo straight into 10 x 75s [75s]
Legs feeling tired beforehand but ground it out. Geting quicker throughout. 3:19s on the tempo and 2:55s on the 75s.

Running 10:58 [3] 2.21 km (4:57 / km)
ahr:154 max:183 shoes: Nike Peg Turbo

6 x 30s strides

Running warm up/down 14:27 [2] 2.93 km (4:56 / km) +11m 4:50 / km
ahr:141 max:153 shoes: Nike Vomero 13

Monday Nov 12 #

6 PM

Running 44:33 [3] 10.67 km (4:11 / km) +117m 3:58 / km
ahr:145 max:170 shoes: Nike Vomero 13

hmr, good fun and massive group of lads

Strength and Conditioning 30:00 [0]

Sunday Nov 11 #

9 AM

Running 1:00:50 [3] 16.17 km (3:46 / km) +177m 3:34 / km
ahr:164 max:176

HPSR
Getting some miles in without running for too long. Fast second half.

Saturday Nov 10 #

9 AM

Running 12:54 [3] 2.77 km (4:40 / km) +17m 4:31 / km
ahr:129 max:141 shoes: Nike Vomero 13

Shake out
12 PM

Running warm up/down 13:56 [2] 3.01 km (4:38 / km)
ahr:141 max:168 shoes: Nike Vomero 13

Running race 12:17 [5] 4.13 km (2:58 / km)
shoes: Nike Victory XC 3

Short course - 29th
About 800m in was thinking crikey my legs feel rough then my watch split the k in 2:54 and soon realised that was why. Settled in nicely and k 2 and 3 went by quickly. Then died for the last stretch to the finish. Happy with this seeing as i'm not normally this pacey so early on in training.

Running warm up/down 17:24 [2] 3.34 km (5:13 / km) +30m 4:59 / km
ahr:158 max:175 shoes: Nike Vomero 13

Thursday Nov 8 #

6 AM

Running 33:20 [3] 7.73 km (4:19 / km) +51m 4:10 / km
ahr:140 max:161 shoes: Nike Vomero 13

Easy morning Meadows. Feeling dehydrated and not very good.

Running 8:01 [3] 0.81 km (9:57 / km) +35m 8:10 / km
ahr:118 max:147 shoes: Nike Vomero 13

6 hill strides

Running 6:30 [3] 1.52 km (4:17 / km) +7m 4:11 / km
ahr:142 max:155 shoes: Nike Vomero 13

Feeling better post strides

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