In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||6|| 5:20:51|| 36.53||(8:47)|| 58.79||(5:27)|| 769|
| ||Cycling||8|| 2:24:00|
| ||Strength/Core||2|| 45:00|
| ||Stretching||1|| 15:00|
| ||Total||14|| 8:44:51|| 36.53|| 58.79|| 769|
|averages - rhr:39|
Running 59:15 10.56 km (5:37 / km) +245m 5:02 / km
ahr:141 max:171 shoes: Inov8 f-lite 195
Hill reps opposite the house. 5x(60sec, 30sec). Bit tired before hand but felt fine doing it, just not super motivated today.
Running 29:49 5.82 km (5:07 / km)
ahr:137 max:148 rhr:40 shoes: New Balance Zante v2
After doing strength/core at the gym, so just hopped on the treadmill, easy 30min at 5min/k. Used garmin on treadmill mode, was relatively accurate but a bit short and a bit slow.
Strength/Core 20:00 
Running 59:40 10.63 km (5:37 / km) +183m 5:10 / km
ahr:140 max:161 rhr:41 shoes: Inov8 Trailtalon 275
Easy loops around Ross Creek in the rain. Definitely not feeling like the middle of summer. Felt good, legs a little tired from yesterday when I hit the steeper bits, but all round going well.
Running 1:03:01 12.42 km (5:04 / km) +47m 4:59 / km
ahr:142 max:173 rhr:41 shoes: Nike Athletics Spike
Track reps in the rain. 4x200m, 4x400m, 4x200m. Equal distance jog recovery. Times:
32, 34, 34, 33
1:09, 1:08, 1:08, 1:09
33, 32, 31, 32
Felt relatively good, took a couple of 200's to warm up properly. Slightly faster than last time I did this session, but feel like that was because I worked slightly harder.
Last Hill reps session at the weekend and then I'm done with this phase of training. Got two weeks of resting/racing and then into longer VO2max type intervals.
Running 1:02:46 11.18 km (5:37 / km) +224m 5:06 / km
ahr:139 max:165 rhr:40 shoes: Inov8 Trailtalon 275
Cruise around Ross Creek, nice and relaxed, feeling decent.
Running 46:20 8.17 km (5:40 / km) +70m 5:26 / km
ahr:132 max:165 rhr:34 shoes: New Balance Zante v2
Easy run from the gym, including some drills and a couple of stride outs. Bit tired but not too bad. Will make this week slightly easier and then rest up next week before the UltraEasy.
Strength/Core 25:00 
all weeks |