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Training Log: apope

In the last 7 days:

activity # timemileskm+m
  Run5 6:34:19 49.37(7:59) 79.46(4:58) 1000
  Strength1 1:00:00
  Total6 7:34:19 49.37 79.46 1000
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ThFrSaSuMoTuWe

Tuesday Jan 23 #

5 PM

Run 31:33 [3] 8.02 km (3:56 / km) +142m 3:37 / km
shoes: New Balance Pace v1

Moderately hard. I think it's getting a bit easier to run under 32. Legs warmed up nicely.

Monday Jan 22 #

5 AM

Run 1:34:22 [3] 16.83 km (5:36 / km) +320m 5:07 / km
shoes: New Balance 1080 v6

Sunday Jan 21 #

6 AM

Run 2:16:40 [3] 32.49 km (4:12 / km) +167m 4:06 / km
shoes: New Balance Pace v1

Springs Garbie 32k.
Had a ridiculous goal from Ivor: 4:04/km. That was suicide pace. I went out hard. Easy first 5km was ok, and then it bit. Backed off, recovered from a mini blow, and by 15km I was feeling ok again. 2 units of insulin @ 16km, to allow me to have some sugar on the second half. Worked really well today - I'm happy with that.
21.1km just over 1:28.. Happy with the 4:13 average. Marathon in 3 weeks!

Friday Jan 19 #

6 AM

Strength 1:00:00 [3]

Joined a group session with a trainer called Mark. Some running specific stuff, and some good general core.
5 PM

Run 1:02:46 [3] 10.28 km (6:06 / km) +184m 5:36 / km
shoes: New Balance Pace v1

Martin for company this week, which lifted the intensity
4 hills: 1:17, 1:15, 1:13, 1:13
2 (short) kays: 2:59, 2:52

Thursday Jan 18 #

5 AM

Run 1:08:58 [3] 11.84 km (5:49 / km) +187m 5:24 / km
shoes: New Balance 880v6

Slow and easy.

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