Training Log Archive: ColmMIn the 7 days ending Aug 6, 2017:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||
|
|
|
|
|
|
| ||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||
Sunday Aug 6, 2017 #
5 PM
Running 1:22:45 [2] 15.01 km (5:31 / km) +279m 5:03 / km
Blackford & braids with a crew back in town.
Lots of fun, great to have some chat.
Lots of fun, great to have some chat.
Saturday Aug 5, 2017 #
5 PM
Running 57:16 13.21 km (4:20 / km) +83m 4:12 / km
8k progression on the meadows.
Pulled the paces back a little to make sure I managed.
Started at 4:15s, down to 3:40s. Paces a little variable trying to follow the gps, but overall pretty happy to stick to the aims.
session: 31'31, 8k, 3'57/km
Pulled the paces back a little to make sure I managed.
Started at 4:15s, down to 3:40s. Paces a little variable trying to follow the gps, but overall pretty happy to stick to the aims.
session: 31'31, 8k, 3'57/km
Friday Aug 4, 2017 #
10 PM
Running 51:59 10.9 km (4:46 / km) +200m 4:22 / km
Fringe-exploring with mikey.
Had planned to go pentlands after uni, but wanted to watch the athletics. Worked out well enough, this was an enjoyable little run, with some steadier efforts dodging through the crowds.
Had planned to go pentlands after uni, but wanted to watch the athletics. Worked out well enough, this was an enjoyable little run, with some steadier efforts dodging through the crowds.
Thursday Aug 3, 2017 #
8 PM
Running 51:39 11.78 km (4:23 / km) +104m 4:12 / km
Thursday tempos: 12'30 [3'00], 7'30.
Slightly undulating roads from uni. Windy out and mostly slightly uphill on the way out, so pace a bit out the window on the first, but much nicer on the 7'30 home then.
5 strides included on the warm down.
Another solid session, mostly pretty pleased.
Slightly undulating roads from uni. Windy out and mostly slightly uphill on the way out, so pace a bit out the window on the first, but much nicer on the 7'30 home then.
5 strides included on the warm down.
Another solid session, mostly pretty pleased.
Wednesday Aug 2, 2017 #
8 PM
Running 45:48 8.77 km (5:13 / km) +293m 4:28 / km
Easy round Blackford with two steady climbs up from the braids side.
11 PM
Strength and Conditioning 12:30 [2]
Tuesday Aug 1, 2017 #
2 PM
Running 31:08 [2] 6.68 km (4:40 / km) +25m 4:34 / km
Very easy down to pick up the car.
Caught the worst of the weather in the last 10mins or so, but it was pleasant.
Legs feeling great.
Caught the worst of the weather in the last 10mins or so, but it was pleasant.
Legs feeling great.
6 PM
Running 36:49 8.84 km (4:10 / km) +40m 4:04 / km
Tuesday tempos: 10'00 [3'00], 7'30.
Wet out. Slow pace, but solid effort, so I'll take it.
Wet out. Slow pace, but solid effort, so I'll take it.
Monday Jul 31, 2017 #
Note
week 6:
mileage: 75km+
sessions: tempos; (10'00 + 7'30) & (12'30 + 7'30).
other important runs: 40min (progression / fartlek), & 80min hilly.
mileage: 75km+
sessions: tempos; (10'00 + 7'30) & (12'30 + 7'30).
other important runs: 40min (progression / fartlek), & 80min hilly.
9 PM
Running 37:02 [2] 8.14 km (4:33 / km) +87m 4:19 / km
Easy meadows.
Legs feeling much better than yesterday, always nice to feel good on an easy run.
Legs feeling much better than yesterday, always nice to feel good on an easy run.