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Training Log: fletch

In the last 7 days:

activity # timemileskm+m
  run4 3:29:56 26.51(7:55) 42.67(4:55) 189
  Total4 3:29:56 26.51(7:55) 42.67(4:55) 189
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Saturday Jun 15 #

6 AM

run 31:17 intensity: (3:01 @1) + (9:09 @2) + (44 @3) + (18:23 @4) 7.06 km (4:26 / km) +25m 4:21 / km
ahr:151 max:179 shoes: Brooks Ghost 14.3 Red

2km WU plus 19:35 parkrun. Right achilles disturbingly sore. Apparently faster running and playing basketball at school will require doing my calf exercises…

run warm up/down 11:54 intensity: (4 @1) + (5:58 @2) + (5:36 @3) + (16 @4) 2.06 km (5:47 / km) +12m 5:38 / km
ahr:142 max:161 shoes: Brooks Ghost 14.3 Red

Thursday Jun 13 #

5 PM

run 55:00 intensity: (45 @1) + (48:25 @2) + (5:50 @3) 10.76 km (5:07 / km) +36m 5:02 / km
ahr:133 max:148 shoes: Brooks Ghost 14.3 Red

Cruise in the dark. Started with the RRR crew, but picked a different way to extend the loop to everyone else, so most of it was solo. Felt a bit flat in the middle, but mostly ok. A bit sore behind right ankle until I warmed up.

Wednesday Jun 12 #

5 PM

run intervals 1:01:19 intensity: (34 @1) + (12:18 @2) + (22:48 @3) + (25:37 @4) + (2 @5) 12.67 km (4:50 / km) +98m 4:40 / km
ahr:153 max:181 shoes: Brooks Ghost 14.3 Red

First sort of intervals session in a very long time. Motivated to try to get a bit of leg speed back after a reasonable block of longer slow stuff. Will be interesting to see if I can do it consistently enough to improve much without breaking myself.
Garmin watch claims I will need 4 days to recover.

Monday Jun 10 #

5 PM

run 50:26 intensity: (27 @1) + (23:38 @2) + (26:21 @3) 10.12 km (4:59 / km) +18m 4:56 / km
ahr:140 max:159 shoes: Brooks Ghost 14.3 Red

Feeling a bit better. Nose still a bit weird, but first couple of km felt ok so kept going. Plenty of people for company, bit when they wound the pace up I decided (after a couple of km) that it wasn’t the easy run I wanted, so backed off again and finished solo.

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