Running58:31 15.31 km (3:49 / km) +46m3:46 / km ahr:144 max:179 shoes: Black/Blue Ride
4 mile tempo, 1 mile steady, 1 mile hard On the grass in Fairmuir park. I set a limit on my watch of 3:18 for the tempo as I think I went a bit hard last week.
4 PM
Running32:05 7.17 km (4:28 / km) +61m4:17 / km ahr:124 max:139 shoes: Blue Float
New shoes - Achilles and rest of body feeling ok. Biggest rolling mileage in a while (day off running tomorrow).
Strength and Conditioning34:59 ahr:90 max:115
Warm up (5 x Inch worms, 10 x Hip openers, 10 x BW squat, 2 x T-spine lunge, 2 x Crucifix, 10 x Band passovers, 15 x Calf raises e/s)
3 x 10 e/s Band toe walks 3 x 10 Band pull through
4 x 10 Deadlift (32 kg) 4 x 50 Double leg hops
3 x 8 Supported T row 3 x 10 e/s Reverse lunge
3 x 10 Supported knee tuck 3 x 10 e/s Banded woodchop
Running14:00 [2] 2.8 km (5:00 / km) +60m4:31 / km shoes: Black/Blue Ride
Running35:00 7.5 km (4:40 / km) shoes: Black/Blue Ride
Haha, Garmin not having a good few days. I finally dug out the cable to upload the training from the last few days before heading out but my watch didn't seem to want to work at all today. First, it stopped showing me distance, ok fine, but then when I saved my warm up it got stuck on 'saving' with nothing I could do. At least the session was a fartlek so running without any idea of time or pace was ok. I know that the cycle track takes me roughly 4 mins at a hard effort so I still managed roughly the session I had planned: 2 x 4 mins, 2 x 3 mins, 2 x 2 mins (60-90 s), 4 x 1 mins (~45 s) Big headwind on every other rep (and all of the 1 mins)