In the last 7 days:
| activity | # | time | miles | km | +ft | | | |
| Trail running | 2 | 2:08:00 | 12.92 | (9:54) | 20.8 | (6:09) | 1300 | | | | |
| Road running | 1 | 30:00 | 3.11 | (9:39) | 5.0 | (6:00) | 250 | | | | |
| Intervals | 1 | 19:05 | 2.73 | (6:59) | 4.4 | (4:20) | 50 | | | | |
| Total | 3 | 2:57:05 | 18.77 | (9:26) | 30.2 | (5:52) | 1600 | | | | |
averages - weight:157.7lbs |
Trail running 49:00 [3] 8.4 km (5:50 / km) +500ft 5:21 / km
weight:157lbs shoes: Hoka Mafate Speed 2
Easy up the valley. Left calf back to being sore again and right ITB a bit tight.
Road running 30:00 [3] 5.0 km (6:00 / km) +250ft 5:35 / km
weight:158lbs shoes: Hoka Clifton 8 Yellow
Warm up/down.
Intervals 19:05 [3] 4.4 km (4:20 / km) +50ft 4:16 / km
ahr:135 max:149 shoes: Hoka Clifton 8 Yellow
Road intervals. 4 x 1km every 5 mins.
Average HR and max HR lower than on previous sessions.
Must stretch these out to 5 or 6 min efforts with 1 min recovery or 5 or 6 1 km efforts with 1 min recovery.
Cold, wet and windy.
Calf OK, right glute/hamstring tight at times.
3:58
3:57
3:53
3:53
Trail running 1:19:00 [3] 12.4 km (6:22 / km) +800ft 5:48 / km
weight:158lbs shoes: Hoka Challenger 6, Blue
Easy jog up the valley. Freezing temperatures out.
Last 3km with Helen.
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