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Training Log Archive: Olivia

In the 7 days ending Jul 17, 2016:

activity

time

miles

Running

2:06:25

14.5

(8:43)

23.33

(5:25)

220

Strength and Conditioning

1:50:00

Total

3:56:25

14.5

23.33

220

1:00

0:00

» now

Saturday Jul 16, 2016 #

Running 27:45 [3] 5.27 km (5:16 / km)
shoes: Saucony Kinvara 6

Road loop from home

Strength and Conditioning 15:00 [1]

KR day 3

Friday Jul 15, 2016 #

Strength and Conditioning 20:00 [1]

KR day 2

Thursday Jul 14, 2016 #

Strength and Conditioning 15:00 [1]

I cracked - KR day 1

Wednesday Jul 13, 2016 #

Running warm up/down 18:38 [3] 2.91 km (6:24 / km) +15m 6:15 / km
shoes: Saucony Peregrine 4 (Red)

Warm up, and potentially the start of the tempo - something weird went on with lap/start button.

Started off in the drizzle which fairly rapidly turned into a painfully heavy rain shower. At least it meant we were already wet.

Running tempo 10:00 [4] 2.19 km (4:34 / km) +15m 4:25 / km
shoes: Saucony Peregrine 4 (Red)

10 min tempo at around 10k pace. This was tough - the rain at the start was really painful and with the wind made me cold pretty much straight away. But I had started to warm up towards the end. Legs felt super heavy though.

Running warm up/down 2:00 [2] 0.3 km (6:40 / km)
shoes: Saucony Peregrine 4 (Red)

Jog between sessions

Running intervals 15:02 [5] 2.74 km (5:29 / km) +15m 5:20 / km
shoes: Saucony Peregrine 4 (Red)

15 x 30s on, 30s off - wanted to give up after about 5 of these, but thankfully Susan was behind me telling me off when I eased off the pace too early and forcing me to do them all. Actually felt quite good for 7-12 and then died for the last 3 (2 were uphill)

Running warm up/down 13:37 [2] 1.94 km (7:01 / km)
shoes: Saucony Peregrine 4 (Red)

Finishing the lap as a warm down. Followed by some stretching in the sun.

C • Session 2

Tuesday Jul 12, 2016 #

Strength and Conditioning (Tribal ) 1:00:00 [3]

Monday Jul 11, 2016 #

Running warm up/down 5:33 [2] 0.9 km (6:10 / km) +15m 5:42 / km
shoes: Saucony Peregrine 4 (Red)

Running intervals 27:20 [5] 6.13 km (4:28 / km) +150m 3:58 / km
shoes: Saucony Peregrine 4 (Red)

Intervals have moved to the bowl for the next 2 weeks. 3 sets that got tougher.
1, 2 , 3 mins
2, 3, 4 mins
3, 4, 5 mins
Thankfully we only hit the big hill twice in the final rep. Boy did this session hurt. My hip flexor so were so unhappy. Glad just to have survived.

Running 6:30 [3] 0.95 km (6:51 / km) +10m 6:30 / km

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