Training Log Archive: timmeoIn the 7 days ending Feb 9, 2020:
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Saturday Feb 8, 2020 #
Run long (Chilterns) 1:26:16 [3] 15.0 km (5:45 / km) +160m 5:28 / km
ahr:135 max:162 shoes: Inov8 Parkclaw 275
Long run on the way to W&J's. Dropped off at Penn wood and found some nice paths linking bits of forest. Felt really good for most of it. Longest run for 2+ years. Knee was ok, hips didn't tighten as much long (13k) run 2 weeks ago. Afternoon walk helped recovery.
Penn Wood - Winchmore Hill - Marrods Bottom - Hodgemoor Wood - Chalfont St Peter
Penn Wood - Winchmore Hill - Marrods Bottom - Hodgemoor Wood - Chalfont St Peter
Friday Feb 7, 2020 #
Run (Wallingford ) 28:30 [2] 5.0 km (5:42 / km) +60m 5:23 / km
ahr:131 max:147 shoes: Inov8 Trailroc 285 (Black)
Easy lunchtime run up the Ridgeway
Strength (Hip & trunk) 20:00 [1]
Trunk x 2
Thursday Feb 6, 2020 #
Strength (Hip & Trunk) 30:00 [1]
Rolling, mobility, hips x 2, calves x 3
Wednesday Feb 5, 2020 #
Run warm up/down (Reading RR) 30:02 [2] 4.75 km (6:19 / km)
ahr:137 shoes: Inov8 Parkclaw 275
Warm up, down and between reps
Run intervals (Reading RR) 18:01 [4] 4.8 km (3:45 / km)
ahr:153 max:173 shoes: Inov8 Parkclaw 275
1600(hard), 2 x 4 x 400 (90") [90" & 400 jog]
Run 1600 (6:14) to dictate pace of following 400s and then get slightly quicker on each 400. My prescribed 94" felt too slow so started at 90.
(90,91,89,86)
(89,89,87,85)
Trying to hold back a bit and keep good form, not lean/arch back. Felt a bit better this week, higher cadence and no problems afterwards.
Run 1600 (6:14) to dictate pace of following 400s and then get slightly quicker on each 400. My prescribed 94" felt too slow so started at 90.
(90,91,89,86)
(89,89,87,85)
Trying to hold back a bit and keep good form, not lean/arch back. Felt a bit better this week, higher cadence and no problems afterwards.
Tuesday Feb 4, 2020 #
Run (Wallingford) 42:47 [3] 8.02 km (5:20 / km) +30m 5:14 / km
ahr:136 max:146 shoes: Inov8 Parkclaw 275
Lunchtime Benson Lock loop.