Training Log Archive: Whitesheep

In the 7 days ending Aug 14, 2016:

1:31

0:00

5 PM

Off-road running long 1:31:15 20.0 km (4:34 / km) +160m 4:23 / km
ahr:164 shoes: adidas Supernova boost (i)

Out to rothamstead, redbourn and the nickey line. Working hard by the end after a nice slow start to shake out yesterday's intervals.

5 PM

Off-road running intervals 47:00 [4] 11.0 km (4:16 / km) +90m 4:06 / km
ahr:176 shoes: inov8 race ultra 270

12x 3/1 aiming for a bit short of 10k pace so 3:5x
Lovely route out to heartwood forest where I spent a bit too long

Off-road running warm up/down 28:00 [2] 5.0 km (5:36 / km)
shoes: inov8 race ultra 270

7 AM

S&C 30:00

yoga

8 AM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: Asics 2000

6 PM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: Asics 2000

Road running hills 3:50 [5] 1.25 km (3:04 / km) +100m 2:11 / km
shoes: adidas Supernova boost (i)

10x 125m in 22-24s with 90s walk down recoveries

Road running warm up/down 20:00 [1] 3.5 km (5:43 / km)
shoes: adidas Supernova boost (i)

12 PM

S&C 25:00 [3]

weights, mainly upper body and core

6 PM

Off-road running 57:30 [1] 9.0 km (6:23 / km) +100m 6:03 / km
shoes: inov8 race ultra 290

Showing pa bear my favourite route at a good tempo pace especially up the hills

7 AM

Off-road running tempo 42:00 9.2 km (4:34 / km) +90m 4:21 / km
shoes: inov8 race ultra 270

Wheathampstead loop

8 AM

S&C 15:00 [0]

yoga, not at all strenuous but felt good for tight hips

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: Asics 2000

12 PM

Swimming 25:00 [2] 1.0 km (25:00 / km)

slowly learning the right kind of rhythm for the stroke

6 PM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: Asics 2000