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Training Log: Daniel Spencer

In the last 7 days:

activity # timemileskm+mload
  6 3:16:28 15.7(12:31) 25.26(7:47) 666176.7
  Running7 1:31:37 9.12(10:03) 14.67(6:15) 33157.3
  Total7 4:48:05 24.81(11:37) 39.93(7:13) 997234.0
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Thursday Feb 21 #

10 AM

Running 11:11 intensity: (5:33 @1) + (4:43 @2) + (55 @3) 0.75 km (14:52 / km) +62m 10:33 / km
ahr:129 max:154 shoes: Inov8 Oroc 280

46:26 intensity: (39 @1) + (3:47 @2) + (24:33 @3) + (17:27 @4) 5.39 km (8:37 / km) +273m 6:52 / km
ahr:166 max:189 shoes: Inov8 Oroc 280

Long Style training

Good fun and trying a bit harder on this one, managed to make quite a few mistakes which isn't ideal but shows the effort was there. Need to get a little bit sharper getting into the circle then will be able to speed up a lot more. Surprised to manage this long without feeling shattered but maybe yesterdays rest was a good idea after all. Could feel ankle pain all the time but bit more dull that the previous days so definitely some progress there, need to keep it mobile and keep running in terrain. Still maybe holding back a little bit which isn't a nice feeling but can't commit 100% with current ankle shape.

Wednesday Feb 20 #

10 AM

Running 13:27 intensity: (17 @1) + (5:13 @2) + (7:57 @3) 2.12 km (6:21 / km) +135m 4:49 / km
ahr:153 max:169 shoes: Mudclaw 300

27:19 intensity: (1:14 @1) + (10:15 @2) + (14:46 @3) + (1:04 @4) 3.16 km (8:38 / km) +71m 7:46 / km
ahr:153 max:175 shoes: Mudclaw 300

Downhill middle style course, started off with very good focus but after 20 minutes couldn't concentrate so with yesterday in mind decided that having a decent rest wasn't a bad plan. What I did was quality so that's all that really matters

Tuesday Feb 19 #

10 AM

Running 5:29 intensity: (45 @1) + (4:44 @2) 1.06 km (5:09 / km)
ahr:136 max:149 shoes: Puma Speed 500 Ignite

Running 1:40 intensity: (38 @1) + (32 @2) + (30 @3) 0.2 km (8:25 / km)
ahr:135 max:153 shoes: Puma Speed 500 Ignite

15:20 intensity: (17 @2) + (27 @3) + (13:24 @4) + (1:12 @5) 3.85 km (3:59 / km)
ahr:187 max:197 shoes: Puma Speed 500 Ignite

BOF Sprint
Started well and apart from a few wobbles and one big hesitation was all good. So insanely slow but technique ok, pretty shattered after this, probably wasn't the best of ideas to try run the relay

Running 4:32 intensity: (28 @1) + (4:04 @2) 0.74 km (6:08 / km)
ahr:141 max:148

1 PM

Running 3:08 intensity: (5 @1) + (38 @2) + (2:15 @3) + (10 @4) 0.49 km (6:25 / km) +30m 4:56 / km
ahr:160 max:172 shoes: Mudclaw 300

22:08 intensity: (21 @1) + (6:38 @2) + (10:17 @3) + (4:52 @4) 2.74 km (8:04 / km) +80m 7:03 / km
ahr:159 max:185 shoes: Mudclaw 300

Some of the relay but ankle sore and feeling tired. Really should never have even started, was hoping that would feel a bit better when set off but just felt sore stiff and tired as well as having pain in ankle and knee due to taping.

Monday Feb 18 #

10 AM

Running 8:09 intensity: (2:39 @1) + (1:35 @2) + (2:07 @3) + (1:48 @4) 1.47 km (5:32 / km) +18m 5:13 / km
ahr:143 max:184 shoes: Inov8 Oroc 280

36:39 intensity: (35 @1) + (4:08 @2) + (25:41 @3) + (6:15 @4) 4.49 km (8:09 / km) +154m 6:58 / km
ahr:162 max:181 shoes: Inov8 Oroc 280

Long training 1

Very tired on this and ankles very sore so physically not ideal. Mentally ended up not being in quite the right place either but have to try ignore the pain and run cleaner. Poor in general but not too worried about the first session back in terrain for ages.
1 PM

Running 7:45 intensity: (1:36 @1) + (3:59 @2) + (2:10 @3) 1.18 km (6:33 / km) +16m 6:09 / km
ahr:132 max:164 shoes: Inov8 Oroc 280

48:36 intensity: (27 @1) + (3:00 @2) + (15:16 @3) + (29:53 @4) 5.62 km (8:39 / km) +89m 8:01 / km
ahr:171 max:191 shoes: Inov8 Oroc 280

Middle training.

Tired again and area was tough really struggling to get going with the ankle being super sore. Managed a decent bit of technique in there though so not a bad session. Shadowed for a bit so was putting in a fair effort

Saturday Feb 16 #

10 AM

Running 36:16 [3] 6.66 km (5:27 / km) +72m 5:10 / km
shoes: Puma Speed 500 Ignite

Easy run to test tiredness and see if ankle still locking up. Felt very strange not really great but ankle did loosen off again.

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