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Training Log: Lexc

In the last 7 days:

activity	#	time	miles		km		+m	load
Running	5	5:49:59	44.27	(7:54)	71.25	(4:55)	815	250.5
Gym	1	1:00:00
Total	6	6:49:59	44.27		71.25		815	250.5
[1-5]	5	5:49:59

1:39

0:00

Wednesday Sep 19 #

1 PM

Running 54:13 10.34 km (5:15 / km) +165m 4:51 / km
ahr:149 max:183 shoes: Nike Pegs 33 #3

Wee jog with 4x400m thrown in the middle - pretty breezey, did the 400’s down the hermitage as it’s probably the only sheltered place in Edinburgh today. Bit of hill action on the 2nd and 4th reps.

Tuesday Sep 18 #

5 PM

Running intervals 1:09:51 13.41 km (5:13 / km) +72m 5:04 / km
ahr:157 max:188

Taper session. 3x3mins [2mins], 3x1min [2mins].

Good fun to be back with EUOC, good session too. Some fast freshers! Got binned by Dan on my last rep :(

Monday Sep 17 #

8 AM

Running 39:11 7.81 km (5:01 / km) +157m 4:34 / km
ahr:146 max:168 shoes: Nike Pegs 33 #3

Easy Blackford loop with Sasha and Tim C.
Gonna test out a wee taper week for Euromeet and see how it goes.

6 PM

Gym 1:00:00 [0]

Back in the swing of things - gym.

Sunday Sep 16 #

10 AM

Running 1:32:19 18.01 km (5:08 / km) +315m 4:43 / km
ahr:149 max:185 shoes: Nike Pegs 33 #3

Nice long one B n B with Freddie and Will. Pre brekkie.

Running 4:43 [2] 1.01 km (4:41 / km)
ahr:142 max:149

From home to the flat. Post brekkie.

Saturday Sep 15 #

10 AM

Running warm up/down 18:12 4.16 km (4:22 / km) +5m 4:21 / km
ahr:153 max:169

wup

Running intervals 35:00 9.85 km (3:33 / km)
ahr:179 max:196

5 x 3:15 hard [3:45 rec] with the aim of being about a k on, a k off (grass).

Times (well, mins per km):
on/off (aiming for a 30s difference).
3:18/3:43 (25s)
3:20/3:52 (32s)
3:19/3:44 (25s)
3:21/3:54 (33s)
3:21/3:39 (18s)

Good session. Died on the last one but managed to keep the paces the same. By died I was trying to go with Jack and Oskar but just blew up on the final minute.

Still, first step in the direction of fitness, I'm excited to start getting on the winter grind.

Running 21:46 3.65 km (5:58 / km) +60m 5:31 / km
ahr:150 max:173

4 x flat strides, jog, 3 x hill strides.

Running warm up/down 14:44 3.01 km (4:54 / km) +41m 4:35 / km
ahr:151 max:165

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