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Training Log Archive: Rich

In the 7 days ending Jul 3, 2016:

activity # timemileskm+m
  Running14 8:01:38 61.82(7:47) 99.49(4:50) 835
  Strength and Conditioning1 20:00
  Total15 8:21:38 61.82 99.49 835
averages - sleep:7.9 weight:67kg

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MoTuWeThFrSaSu

Sunday Jul 3, 2016 #

4 PM

Running long 45:05 intensity: (3:48 @1) + (19:24 @2) + (19:19 @3) + (2:34 @4) 9.03 km (5:00 / km) +68m 4:49 / km
ahr:143 max:168 shoes: Skechers Go Run 4

Was going to head out towards Vicar Water but was quickly apparent I did not have the energy in the tank for a long run and was feeling pretty tired/fatigued today. HR also very high for the pace I was running.

Saturday Jul 2, 2016 #

3 PM

Running 1:08:22 intensity: (41:06 @1) + (26:31 @2) + (45 @3) 14.25 km (4:48 / km) +140m 4:34 / km
ahr:125 max:145 shoes: Skechers Go Run 4

Timberland trail out to Berry Hill and then back to Mums to pick up Grace. Stomach not happy. Managed to stay reasonably dry despite the thunderstorms in the area.

Friday Jul 1, 2016 #

7 AM

Running 23:40 intensity: (5:34 @1) + (16:17 @2) + (1:49 @3) 4.71 km (5:02 / km) +32m 4:52 / km
ahr:131 max:157 weight:66.9kg shoes: Skechers Go Run 4

8 AM

Running 2:57 intensity: (2:26 @1) + (31 @2) 0.55 km (5:23 / km) +3m 5:14 / km
ahr:120 max:132 shoes: Adidas Adizero Adios Boost (3)

Thursday Jun 30, 2016 #

7 AM

Running 21:18 intensity: (1:59 @1) + (15:30 @2) + (2:58 @3) + (51 @4) 4.45 km (4:47 / km) +19m 4:41 / km
ahr:136 max:161 shoes: Adidas Adizero Adios Boost (3)

ITW

Running 2:59 intensity: (1:58 @1) + (1:01 @2) 0.58 km (5:10 / km) +4m 5:00 / km
ahr:121 max:135 shoes: Adidas Adizero Adios Boost (3)

12 PM

Running 14:48 intensity: (9:36 @1) + (5:02 @2) + (10 @3) 3.0 km (4:56 / km) +44m 4:36 / km
ahr:122 max:144 shoes: Adidas Adizero Adios Boost (3)

To and from physio apt finishing at Tesco to get lunch. Still a little unbalance with excess tightness through R hip area but much better than previous and loosened off again. Also loosened off R calf which has been tight since BOC Sprints - felt much better after.
5 PM

Running hills (Reps) 58:19 intensity: (28:57 @1) + (15:35 @2) + (1:03 @3) + (44 @4) + (12:00 @5) 10.72 km (5:26 / km) +280m 4:49 / km
ahr:131 max:166 shoes: Adidas Adizero Adios Boost (3)

12 x 1min hill reps (~20-25m climb) on Kirkby Colliery Summit with jog back recoveries.

Did this on the way so had a bag on, although it was pretty light. This felt pretty hard work.

Running 1:06 intensity: (30 @1) + (36 @2) 0.25 km (4:22 / km)
ahr:126 max:142 shoes: Adidas Adizero Adios Boost (3)

Wednesday Jun 29, 2016 #

6 AM

Strength and Conditioning 20:00 [1]

7 AM

Running 20:54 intensity: (3:22 @1) + (16:13 @2) + (1:19 @3) 4.51 km (4:38 / km) +19m 4:32 / km
ahr:134 max:147 shoes: Skechers Go Run 4

ITW

Running 2:59 intensity: (2:20 @1) + (39 @2) 0.57 km (5:15 / km) +4m 5:04 / km
ahr:119 max:132 shoes: Skechers Go Run 4

5 PM

Running 1:44 intensity: (54 @1) + (50 @2) 0.39 km (4:29 / km)
ahr:121 max:133 shoes: Skechers Go Run 4

Running 40:28 intensity: (7:55 @1) + (31:33 @2) + (1:00 @3) 8.84 km (4:35 / km) +67m 4:25 / km
ahr:134 max:145 shoes: Skechers Go Run 4

Managed to avoid the worst of the rain for this tootle home from Newstead Station.

Tuesday Jun 28, 2016 #

7 AM

Running 21:42 intensity: (1:54 @1) + (11:23 @2) + (8:25 @3) 5.01 km (4:20 / km) +52m 4:07 / km
ahr:139 max:154 slept:6.25 weight:67kg shoes: Adidas Adizero Adios Boost (3)

ITW
5 PM

Running warm up/down 22:13 intensity: (10:15 @1) + (9:57 @2) + (1:41 @3) + (20 @4) 4.36 km (5:06 / km) +25m 4:57 / km
ahr:129 max:159 shoes: Adidas Adizero Adios Boost (3)

Running intervals 26:48 intensity: (5:23 @1) + (2:29 @2) + (3:01 @3) + (15:15 @4) + (40 @5) 6.24 km (4:18 / km) +2m 4:17 / km
ahr:153 max:175 shoes: Adidas Adizero Adios Boost (3)

Another damp night at the track. Out front on my own tonight for 6 x 1km (90s):

3:11, 11, 10, 11, 13, 09

Speed returning quickly now and running feeling much easier. Already feel I'm running 10-15s/km faster than 3-4 weeks ago.

Running warm up/down 19:06 intensity: (4:49 @1) + (13:59 @2) + (18 @3) 4.11 km (4:39 / km)
ahr:131 max:146 shoes: Adidas Adizero Adios Boost (3)

Monday Jun 27, 2016 #

7 AM

Running 19:04 intensity: (2:23 @1) + (13:16 @2) + (3:25 @3) 4.32 km (4:25 / km) +19m 4:19 / km
ahr:135 max:149 shoes: Skechers Go Run 4

Running 3:08 intensity: (2:42 @1) + (26 @2) 0.63 km (5:00 / km) +6m 4:47 / km
ahr:114 max:133 shoes: Skechers Go Run 4

12 PM

Running 32:49 intensity: (16:13 @1) + (10:24 @2) + (2:25 @3) + (3:47 @4) 6.94 km (4:44 / km) +8m 4:42 / km
ahr:133 max:167 slept:9.5 weight:67.2kg shoes: Nike Flyknit Lunar 2

Lunch time jog to the embankment with a few sprints. Feeling pretty decent.
5 PM

Running 30:45 intensity: (17:06 @1) + (10:29 @2) + (3:10 @3) 5.7 km (5:24 / km) +43m 5:12 / km
ahr:128 max:156 shoes: Skechers Go Run 4

Jog home with a stop off for a few hill sprints.

Running 1:24 intensity: (46 @1) + (38 @2) 0.34 km (4:06 / km)
ahr:126 max:143 shoes: Skechers Go Run 4

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