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Training Log Archive: Thompass

In the 7 days ending Sep 3:

activity # timemileskm+m
  Easy Run7 3:23:57 22.42(9:06) 36.08(5:39) 214
  Quality Run3 1:06:26 7.74(8:35) 12.46(5:20) 14
  Total7 4:30:23 30.17(8:58) 48.55(5:34) 228

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Sunday Sep 3 #

Note
(rest day)

Very annoying. Didn't have time to run in the morning, then too hot in the day. Hydrated all day but was outside, albeit in the shade, all day and ended up with headache. Contemplated the 9pm run but head isn't having it. I'll just take the L.

65k next week. The good news is I expect this to be less of a problem in Edinburgh.

Saturday Sep 2 #

10 AM

Easy Run 11:51 intensity: (4:09 @1) + (7:42 @2) 2.01 km (5:54 / km) +2m 5:53 / km
ahr:132 max:149 shoes: New Balance Fresh Foam 860v12

Quality Run 10:00 intensity: (30 @1) + (1:00 @2) + (59 @3) + (7:31 @4) 2.68 km (3:44 / km) +14m 3:38 / km
ahr:167 max:183 shoes: New Balance Fresh Foam 860v12

10T

Prologue to the focus of the session. Didn't crack on with the session as early as I wanted, got home late last night so no early bed and getting the cool temperatures. At least not getting the brunt of today's heat. Field of Dreams parking was gated shut as well, so had to find a new place to go. Ah well. Tempo was still a bit slower than intended, I want to whittle these down to 3:30s but will still take some time it seems, still only barely sub-3:40s GAP.

Quality Run 18:11 intensity: (8 @1) + (7:36 @2) + (5:19 @3) + (5:08 @4) 2.63 km (6:55 / km)
ahr:154 max:177 shoes: New Balance Fresh Foam 860v12

10x120m sprints (~20s), 90-100s rest

A primary focus is to have a variety of session types to cycle through since I got a little too comfortable with my aerobic threshold sessions over the past few years. If I want to build strength and get faster, I'll have to sprint and gym. I could definitely feel the lack of strength near the end of the ASOM sprint. So the current sub-focus is on integrating sprint sessions into that cycle.

I'm not entirely sure yet when I session if 1) I am doing enough, and 2) I'm pushing hard enough, but I'll just not think too hard about it.

Easy Run 6:59 intensity: (6:29 @2) + (30 @3) 0.94 km (7:26 / km) +9m 7:05 / km
ahr:147 max:156 shoes: New Balance Fresh Foam 860v12

5 PM

Easy Run 12:29 intensity: (4:40 @1) + (7:49 @2) 2.21 km (5:39 / km)
ahr:130 max:144 shoes: New Balance Fresh Foam 860v12

Friday Sep 1 #

11 AM

Easy Run 32:48 intensity: (7:32 @1) + (23:07 @2) + (2:09 @3) 6.08 km (5:24 / km) +12m 5:21 / km
ahr:138 max:157 shoes: New Balance Fresh Foam 860v12

Thursday Aug 31 #

10 AM

Easy Run 50:56 intensity: (15:27 @1) + (30:48 @2) + (4:16 @3) + (25 @4) 9.09 km (5:36 / km) +94m 5:20 / km
ahr:136 max:182 shoes: New Balance Fresh Foam 860v12

Willow River. Absolutely nothing wrong. Planning next orienteering events and doing various admin today.

Wednesday Aug 30 #

10 AM

Easy Run 38:34 intensity: (13:33 @1) + (25:01 @2) 6.93 km (5:34 / km) +12m 5:31 / km
ahr:131 max:146 shoes: New Balance Fresh Foam 860v12

Easy Wednesday job
C • St Joseph Park 3

Quality Run 5:04 intensity: (3:03 @1) + (1:47 @2) + (14 @3) 0.8 km (6:20 / km)
ahr:126 max:156 shoes: New Balance Fresh Foam 860v12

4x15s strides

Tuesday Aug 29 #

1 PM

Easy Run 12:06 intensity: (8:35 @1) + (3:31 @2) 2.06 km (5:52 / km)
ahr:124 max:138 shoes: New Balance Fresh Foam 860v12

Quality Run 33:11 intensity: (3:32 @1) + (11:56 @2) + (3:26 @3) + (14:13 @4) + (4 @5) 6.36 km (5:13 / km)
ahr:155 max:191 shoes: New Balance Fresh Foam 860v12

Intervals
8x660m [2']

Three sharp corners, made it really hard to have some flow and maintain speed. Some negative splitting but what can you do. Breathing felt off, a common feeling for me when I run too close to eating. I will try some shorter intervals again but in a more runnable route, should give better paces.

Easy Run 8:20 intensity: (13 @1) + (7:21 @2) + (46 @3) 1.26 km (6:36 / km)
ahr:147 max:157 shoes: New Balance Fresh Foam 860v12

Monday Aug 28 #

11 AM

Easy Run 29:54 intensity: (11:09 @1) + (18:45 @2) 5.5 km (5:26 / km) +86m 5:02 / km
ahr:131 max:148 shoes: New Balance Fresh Foam 860v12

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