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Training Log Archive: fletch

In the 30 days ending Apr 30, 2021:

activity # timemileskm+m
  run11 9:37:46 66.29(8:43) 106.68(5:25) 1240
  Total11 9:37:46 66.29(8:43) 106.68(5:25) 1240

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Sunday Apr 25, 2021 #

Note
(sick)

Worse than yesterday.

Saturday Apr 24, 2021 #

Note
(sick)

Avoiding the potential of overdoing things and getting injured by getting sick for the long weekend.

Thursday Apr 22, 2021 #

5 PM

run 1:03:58 intensity: (2:16 @1) + (21:13 @2) + (39:27 @3) + (1:02 @4) 13.38 km (4:47 / km) +83m 4:38 / km
ahr:140 max:176 shoes: Brooks Adrenaline 20.2

So I might have 5km pace dialled in, but the first ‘tempo’ effort in a long time - not so much. Aiming for 40 minutes running @4:15’s. Think the km splits ranged from 4:00 to 4:26. Not so consistent...
Felt uncomfortable for most of it, but not unsustainable- I think the 8th km was just a mental blip. It was raining enough that the new shoes were slipping a bit, but given how easily I picked the pace up again, I don’t think I can use it as an excuse.
C • Careful 5

Tuesday Apr 20, 2021 #

6 PM

run intervals 39:33 intensity: (17:58 @2) + (19:43 @3) + (1:15 @4) + (37 @5) 9.07 km (4:22 / km)
ahr:142 max:205 shoes: Brooks Adrenaline 20

3km, 2km, 1km, 500m @5km pace. 500m slow jog recoveries.
Had a few issues with the split button (hit stop instead of split after 3km).
Felt ok. Glad that the efforts were getting shorter as I went.
Added a couple of laps to the final recovery for a cool down.
C • 5km pace 8

run warm up/down 9:00 [1] 1.5 km (6:00 / km)
shoes: Brooks Adrenaline 20

WU

Monday Apr 19, 2021 #

5 PM

run 42:40 intensity: (2:38 @1) + (38:25 @2) + (1:37 @3) 7.34 km (5:49 / km)
ahr:114 max:135 shoes: Brooks Adrenaline 20

Cruisy jog having a chat.

Sunday Apr 18, 2021 #

7 AM

run race (RRR Lammermoor beach 5km) 19:31 intensity: (16 @1) + (2:02 @2) + (17:13 @3) 5.04 km (3:52 / km)
ahr:147 max:157 shoes: Brooks Adrenaline 20

Mission accomplished for the morning.
First time under 20 minutes for 5km in quite a while. I had been hoping to pace myself off a couple of the faster guys in the club, but nobody who beat me in the first RRR race was running, so tried to just get in a rhythm that would be sustainable and stick with it.
Seemed to work.
Pretty flat course, slight climb in the 2nd km, but the time lost there was probably compensated for by getting me going in the 4th km, which I held till the end (just).
Might almost be time to start trying some ‘proper’ training, rather than just random running sessions, but the next 4 weeks may just come down to survival (I’ve picked up an extra class with virtually no warning).

run warm up/down 17:00 [3] 3.0 km (5:40 / km)
shoes: Brooks Adrenaline 20

1km WU (short on time), 2km CD.

Saturday Apr 17, 2021 #

4 PM

run 37:06 intensity: (56 @1) + (33:48 @2) + (2:22 @3) 7.09 km (5:14 / km) +40m 5:05 / km
ahr:128 max:146 shoes: Brooks Adrenaline 20

This didn’t feel as easy as I would have hoped given the lack of pace.
Doesn’t bode particularly well for tomorrow morning, especially after not making it out the door this morning so doing this at about 5pm.

Thursday Apr 15, 2021 #

1 PM

run 1:23:58 intensity: (22 @1) + (52:00 @2) + (31:36 @3) 13.92 km (6:02 / km) +353m 5:21 / km
ahr:137 max:149 shoes: x-talon 230

Tuesday Apr 13, 2021 #

5 PM

run warm up/down 9:54 intensity: (14 @1) + (9:00 @2) + (40 @3) 1.83 km (5:25 / km)
ahr:131 max:158 shoes: x-talon 230

run intervals 39:51 intensity: (29 @1) + (21:12 @2) + (17:29 @3) + (41 @4) 8.88 km (4:29 / km) +1m 4:29 / km
ahr:138 max:166 shoes: x-talon 230

3x2km at 5km pace. 400m slow jog recovery.

One stretch of about 15-20m of the track was pretty squishy.

7:45.9
7:45.5
7:47.0

Last 800m was really tough.

Saturday Apr 10, 2021 #

5 PM

run 36:45 intensity: (2:00 @1) + (32:55 @2) + (1:50 @3) 7.1 km (5:11 / km) +41m 5:02 / km
ahr:124 max:147 shoes: Brooks Adrenaline 20

Another easy jog to test the legs. Back to normal now, but annoyingly knees still a bit sore.
Shame to have ‘wasted’ a week of school holidays from a running perspective, but probably better than trying to push through and breaking myself.

Thursday Apr 8, 2021 #

5 PM

run 29:09 intensity: (9 @1) + (15:29 @2) + (13:02 @3) + (29 @4) 5.01 km (5:49 / km) +45m 5:34 / km
ahr:134 max:167 shoes: Brooks Adrenaline 20

I followed up Saturday’s run with a family hike and exploring the local caves. Safe to say I can’t bounce back from overdoing things like I did 30 years ago.
Legs seized up completely and have been sore all week.

Had a short jog to try to loosen things up. Bits of my quads were still quite sore, but hopefully this was more helpful than harmful.

Saturday Apr 3, 2021 #

6 AM

run 1:42:49 [3] 13.41 km (7:40 / km) +677m 6:07 / km
shoes: Brooks Adrenaline 20

More games on MTB trails. Probably shouldn’t have tried the disused old downhill track all the way up to the top of Mt Archer. Hard work, especially in non-trail shoes. Ran in normal shoes with orthotics today - kinder on the feet, bit feel far more unco.

Thursday Apr 1, 2021 #

12 PM

run 9:20 [3] 1.19 km (7:52 / km)
shoes: Brooks Adrenaline 20

Pacing start of 13 years girls at school cross country.

run 13:18 [3] 3.0 km (4:26 / km)
shoes: Brooks Adrenaline 20

Pacing all of 13 urs boys at school cross country.

run 23:54 [3] 5.93 km (4:02 / km) +2m 4:01 / km
shoes: Brooks Adrenaline 20

Dying a painful death in Open Boys cross country race.

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