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Training Log Archive: Psuba

In the 1 days ending Jan 8, 2017:

activity # timemileskm+m
  Running1 2:13:06 14.95(8:54) 24.06(5:32) 205
  Total1 2:13:06 14.95(8:54) 24.06(5:32) 205
  [1-5]1 2:13:01

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Su

Sunday Jan 8, 2017 #

3 PM

Running long 1:36:52 intensity: (5 @0) + (8 @1) + (15 @2) + (4:44 @3) + (1:13:52 @4) + (17:48 @5) 17.59 km (5:30 / km) +164m 5:16 / km
ahr:160 max:175

Long session through St. Cathrene's hill, Ramsdown and then through the estuary. My first semi-terrain run since the toe injury to gently "test the waters". Still running in a 1/2 size larger, not really ideal running shoe. At least the toes felt mostly OK.

I messed up my eating regime during the day as I was tied down with updates to the club new website and did not realise the time. I then had to eat quite late and quite close before I had to leave to get to R. This may be the reason that my HR was all messed up - it was a purposely slow run but my HR was much higher than I would have expected at this tempo normally.

Energy was also lacking and whilst normally I would expect to last this distance without a gel I actually had to have one at around 35 mins! Again probably down to the messed up nutrition through the day.

Got quite dark by the time I got to R due to starting late but good views from St.Cathrene's hill.

Running warm up/down 18:07 intensity: (2:37 @3) + (14:53 @4) + (37 @5) 3.23 km (5:36 / km) +21m 5:26 / km
ahr:155 max:167

Had some lasagna with R+K after we went through some website work updates. I got a lift to the cliff tops from R before I jogged back home as a semi-cool down exercise. I have to say I now felt why I keep the rule about time between eating and running - not a good idea to run after eating!

Running 1:05 intensity: (2 @1) + (10 @2) + (53 @3) 0.19 km (5:42 / km)
ahr:137 max:146

Running 17:02 intensity: (1:32 @3) + (14:53 @4) + (37 @5) 3.04 km (5:36 / km) +21m 5:25 / km
ahr:155 max:167

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