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Training Log: Whitesheep

In the last 7 days:

activity # timemileskm+mload
  Road running4 2:34:24 20.94(7:23) 33.69(4:35) 23985.5
  Terrain running1 1:54:26 11.69(9:47) 18.81(6:05) 67147.6
  Off-road running2 1:06:34 7.02(9:29) 11.3(5:53) 16121.9
  S&C1 30:001.5
  Running (buggy/bag)2 29:25 3.13(9:23) 5.04(5:50) 1197.2
  Total10 6:34:49 42.78 68.85 1189163.6
  [1-5]9 6:04:49
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MoTuWeThFrSaSu

Sunday Mar 7 #

8 AM

Terrain running long 1:54:26 intensity: (15:58 @1) + (1:11:06 @2) + (23:54 @3) + (3:28 @4) 18.81 km (6:05 / km) +671m 5:10 / km
ahr:143 max:172 shoes: inov8 roclite 290

Great run round ivinghoe beacon and aldbury nower
Climbed about as much as I could without just doing hill reps. Bit of a shame I had a blister that stopped me enjoying the descents in perfect conditions.

Saturday Mar 6 #

4 PM

Road running tempo 56:17 intensity: (3:33 @1) + (19:02 @2) + (13:31 @3) + (18:07 @4) + (2:04 @5) 12.74 km (4:25 / km) +72m 4:18 / km
ahr:155 max:177 shoes: Mizuno wave hitogami

5k tempo then 8x 200m
An advert for not being a slave to gps. For the first couple of tempo miles every time I checked I was no quicker than 4:20/km. That didn’t feel right and funnily enough when I popped out into the open for the last k or so I was on a 3:52 avg. Bit weird.
Also strange in that I felt really good cruising up to the start with a comfortable hr but then not so good when it came to the fast bits

Friday Mar 5 #

8 AM

Running (buggy/bag) 14:45 [1] 2.54 km (5:48 / km) +59m 5:12 / km
ahr:146 max:182 shoes: New Balance echolucent

10 AM

Road running 37:59 intensity: (13:45 @1) + (19:45 @2) + (3:31 @3) + (58 @4) 7.16 km (5:18 / km) +95m 4:59 / km
ahr:138 max:169 shoes: New Balance echolucent

4 PM

Road running 6:46 [1] 1.11 km (6:06 / km) +7m 5:55 / km
ahr:116 max:129 shoes: New Balance echolucent

Thursday Mar 4 #

8 AM

Off-road running 32:00 intensity: (20:00 @1) + (12:00 @2) 5.13 km (6:14 / km) +88m 5:45 / km
shoes: Saucony Peregrine

Just as slow on some of the greasy mud in sauncey wood as with the buggy

Wednesday Mar 3 #

8 AM

Running (buggy/bag) 14:40 intensity: (8:15 @1) + (6:25 @2) 2.5 km (5:51 / km) +59m 5:14 / km
ahr:126 max:146 shoes: New Balance echolucent

12 PM

Road running intervals 53:22 intensity: (5:02 @1) + (6:55 @2) + (8:21 @3) + (14:58 @4) + (18:06 @5) 12.69 km (4:12 / km) +65m 4:06 / km
ahr:164 max:190 shoes: New Balance echolucent

2/1/2/1 mile reps with 2 mins
Aiming for slow end of tempo pace for the longer ones and quick end for the shorter
Feels like I'm treading the recovery tightrope slightly as I was tired yesterday and this morning, but this run was good so I think I'm just about OK
Times: 12:32, 6:01, 12:19, 5:55

Tuesday Mar 2 #

9 AM

Off-road running 34:34 intensity: (4:50 @1) + (27:53 @2) + (1:51 @3) 6.17 km (5:36 / km) +74m 5:17 / km
ahr:139 max:163 shoes: Saucony Peregrine

Monday Mar 1 #

9 PM

S&C 30:00 [0]

yoga

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