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Training Log Archive: Skunkie

In the 7 days ending Oct 21, 2018:

activity # timemileskm+m
  Running 7 5:20:06 48.85(6:33) 78.62(4:04) 642
  Strength and Conditioning3 2:00:00
  Total9 7:20:06 48.85 78.62 642
  [1-5]8 6:20:06

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MoTuWeThFrSaSu

Sunday Oct 21, 2018 #

10 AM

Running 44:18 [3] 11.51 km (3:51 / km) +70m 3:44 / km
ahr:162 max:185 shoes: Nike structure 21

Only 45 mins so went a bit harder. Missing long runs quite a bit atm but just got to stick with the plan and build up sensibly.
6 PM

Strength and Conditioning 30:00 [0]

Saturday Oct 20, 2018 #

8 AM

Running 14:32 [3] 3.17 km (4:35 / km) +24m 4:25 / km
shoes: Nike structure 21

Shake out
1 PM

Running warm up/down 10:52 [2] 2.38 km (4:34 / km) +24m 4:21 / km
ahr:142 max:159 shoes: Nike structure 21

+ drills and strides but didn’t bother garmining them

Running race 29:38 [5] 8.9 km (3:20 / km) +92m 3:10 / km
ahr:184 max:200 shoes: Nike Victory XC 3

Stirling east league - 7th
Started a bit too hard, felt really good but should have kept a bit more in the tank. First long race in a while tho so not really used to it. Never really died too hard but Carcas reeled me in and went past me at the beginning of the last lap. Couldn’t hold on and slowly drifted back, finishing about 10s behind. Still happy with how it went though. Just think I’m missing some longer endurance from not long running but just have to be patient and build it in with time.
Going to be a good XC season of battles with Carcas again, love it.

Running warm up/down 14:47 [2] 3.02 km (4:54 / km) +36m 4:38 / km
ahr:160 max:188 shoes: Nike structure 21

Thursday Oct 18, 2018 #

5 PM

Running 32:12 [3] 8.79 km (3:40 / km) +40m 3:35 / km
ahr:161 max:187 shoes: Nike structure 21

Steady around the meadows. Good fun.

Running 18:21 [3] 3.07 km (5:59 / km) +14m 5:51 / km
ahr:142 max:157 shoes: Nike structure 21

Hill strides for 8 mins then some jogging. The aim was to get as far up the hill as possible in 30 foot contacts.

Wednesday Oct 17, 2018 #

7 AM

Strength and Conditioning 1:00:00 [1]

3 PM

Running 39:48 [3] 9.04 km (4:24 / km) +144m 4:05 / km
ahr:144 max:167 shoes: Nike structure 21

Easy around APO with Carcas, Max and Oliver. Legs in pieces.

Tuesday Oct 16, 2018 #

6 PM

Running warm up/down 14:24 [2] 3.26 km (4:25 / km) +21m 4:17 / km
ahr:137 max:157 shoes: Nike structure 21

Running 36:42 [4] 11.06 km (3:19 / km) +25m 3:17 / km
ahr:189 max:197 shoes: Nike Peg Turbo

9:30 [3:40 float], 6:20 [3:40 float], 2 x 3:10 [3:40 float]
Paces: 3:08, 3:42, 3:11, 3:42, 3:04, 3:43, 3:07, 3:39.
Forgot to lap watch for the last rep so took Max’s pace.
Massive group out tonight which was very cool. Running with Rob and Carcas for the first 3k, then just Rob on the 2k (RIP Carcas:( ) and then Max for the rest of the session. Legs ruined by the end.

Running 8:09 [3] 1.56 km (5:13 / km) +2m 5:11 / km
ahr:156 max:182 shoes: Nike Peg Turbo

4 x 30s strides

Running warm up/down 15:01 [2] 3.15 km (4:46 / km) +30m 4:33 / km
ahr:149 max:160 shoes: Nike structure 21

Monday Oct 15, 2018 #

6 PM

Running 41:22 [3] 9.71 km (4:16 / km) +120m 4:01 / km
ahr:150 max:173 shoes: Nike structure 21

Easy lap of the seat. Throat feeling a bit better.

Strength and Conditioning 30:00 [0]

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