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Training Log Archive: fletch

In the 31 days ending Aug 31, 2021:

activity # timemileskm+m
  run15 12:16:35 89.51(8:14) 144.06(5:07) 785
  Total15 12:16:35 89.51(8:14) 144.06(5:07) 785

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Monday Aug 30, 2021 #

5 PM

run 38:39 intensity: (39 @1) + (32:22 @2) + (5:38 @3) 7.73 km (5:00 / km)
ahr:133 max:145

Saturday Aug 28, 2021 #

4 PM

run long 2:22:43 intensity: (1:25 @1) + (45:31 @2) + (55:09 @3) + (39:55 @4) + (43 @5) 22.58 km (6:19 / km) +603m 5:35 / km
ahr:150 max:196 shoes: x-talon 230

Bit of a misadventure! Decided to run up Zamia trail to the top of Mt Archer and back down again.
Interestingly, 7.5kmish into the run there was a ‘Construction- No Entry’ sign across the path. Not ideal placement, given there was nothing at the bottom.
Kept going, as I figured it would be a similar time to get to the top. The last 1.5km was where the track work was, with new stairs, track smoothing and realignment, which I assume will eventually go all the way down to where the first sign was.

By the time I was at the top, there was no way to get back down without running out of daylight, so headed back down the road and around the roads back to my car. Eating lunch might have helped, but hit the wall pretty bad in the last half hour. Should have checked expected times/distances a bit more carefully!

Thursday Aug 26, 2021 #

5 PM

run 28:09 intensity: (13 @1) + (27:44 @2) + (12 @3) 5.55 km (5:04 / km) +11m 5:01 / km
ahr:128 max:145 shoes: Brooks Adrenaline 20.2

Cruisy run with Rhys, who is still recovering from food poisoning.
L knee got pretty bad in the second half. Stoopid patellar tendinopathy. Might have to actually do something about it.

Tuesday Aug 24, 2021 #

6 PM

run intervals 46:49 intensity: (13 @1) + (15:14 @2) + (17:06 @3) + (14:09 @4) + (7 @5) 9.64 km (4:52 / km) +2m 4:51 / km
ahr:150 max:182 shoes: x-talon 230

6x1km, 2 mon recoveries.

After a day of feeling really flat and disinterested, I managed to faff around at home for long enough to be late for training.

Started with the others off no warm up, theoretically at 3:50 pace. First one was about 3:55 and the first half felt pretty bad, the second was just over 3:50, but kept getting faster (only found out after the session, as I didn’t look at times during the session) and the last one, despite not feeling much faster, was about a 3:32.

So at least I got something positive out of today. Gives definite hope of more improvement if I can keep training regular.

Monday Aug 23, 2021 #

5 PM

run 30:10 intensity: (1:06 @1) + (25:24 @2) + (3:40 @3) 6.01 km (5:01 / km)
ahr:131 max:146 shoes: Brooks Adrenaline 20.2

Rookies run plus a little bit. Knee a bit sore, one slight tight spot in left calf, but not too bad.

Sunday Aug 22, 2021 #

run warm up/down 8:00 [2] 1.5 km (5:20 / km)
shoes: Brooks Adrenaline 20.2

Warm up.
All I discovered was that it was starting to get warm enough that I wished I hadn’t done a warm up.
8 AM

run 46:50 intensity: (19 @1) + (21 @2) + (13:26 @3) + (31:25 @4) + (1:19 @5) 11.06 km (4:14 / km) +58m 4:08 / km
ahr:167 max:203 shoes: Brooks Adrenaline 20.2

Run leg of Yeppoon triathlon, in a team with a bloke from work.

Started a long way back, so had plenty of targets to pick off, but it was obvious a couple of km in that today wasn’t going to be a great day. 2 lap course with a couple of hills per lap. Getting pretty warm. Oh well.
C • Hills 2

Thursday Aug 19, 2021 #

5 PM

run 37:09 intensity: (18 @1) + (17:37 @2) + (19:14 @3) 7.78 km (4:47 / km)
ahr:138 max:147 shoes: Brooks Adrenaline 20.2

Evening jog. With RRR, but ended up solo for the whole thing anyway.

Tuesday Aug 17, 2021 #

5 PM

run 1:04:25 intensity: (18 @1) + (20:06 @2) + (11:43 @3) + (32:18 @4) 13.95 km (4:37 / km) +2m 4:37 / km
ahr:154 max:180 shoes: x-talon 230

6x300:100
6x600:200
6x300:100

Efforts @5km pace.

Felt a bit easier than last time, but may also have been a bit slower!

Sunday Aug 15, 2021 #

5 PM

run 32:07 intensity: (23 @1) + (18:45 @2) + (11:22 @3) + (1:37 @4) 6.51 km (4:56 / km) +62m 4:42 / km
ahr:138 max:171 shoes: Brooks Adrenaline 20.2

Probably says a bit about my motivation this weekend that this was my ‘Saturday long run.’ Felt pretty reasonable.

Maybe the motivation will return next week?

Thursday Aug 12, 2021 #

5 PM

run 39:54 intensity: (14 @1) + (15:48 @2) + (21:47 @3) + (2:05 @4) 8.1 km (4:56 / km) +34m 4:50 / km
ahr:141 max:169 shoes: Brooks Adrenaline 20.2

Was a bit late for running, so guessed which way the group might have gone. Picked the right general direction, but wrong loop, so ended up choosing my own adventure.

Tuesday Aug 10, 2021 #

6 PM

run 1:08:57 intensity: (2:05 @1) + (43:56 @2) + (22:56 @3) 12.28 km (5:37 / km) +13m 5:35 / km
ahr:133 max:157 shoes: Brooks Adrenaline 20.2

Couldn’t run on the track coz it was wet. The ‘wet weather track’ had no working lights, so Michael and I headed out to the road, which had disappointingly little lighting. Ended up running 800m - ish repeats with 1 min standing recoveries at his pace, because he had a head torch (and I didn’t).
Better than the run I would(n’t) have done on my own.

Monday Aug 9, 2021 #

5 PM

run 49:58 intensity: (17 @1) + (28:47 @2) + (20:25 @3) + (29 @4) 9.34 km (5:21 / km)
ahr:140 max:179 shoes: Brooks Adrenaline 20.2

Easy Monday 5km that grew a bit.

Thursday Aug 5, 2021 #

5 PM

run 51:50 intensity: (30 @1) + (7:20 @2) + (43:54 @3) + (6 @4) 10.88 km (4:46 / km)
ahr:144 max:165 shoes: Brooks Adrenaline 20.2

Riverside evening jaunt with Ash and Blase. Legs a bit sore from Tuesday.

Tuesday Aug 3, 2021 #

6 PM

run intervals 50:55 intensity: (13 @1) + (6:53 @2) + (14:59 @3) + (27:31 @4) + (1:19 @5) 11.14 km (4:34 / km)
ahr:161 max:185 shoes: x-talon 230

5x300, 100m slow jog recoveries
5x600, 200m recoveries
5x300, 100m recoveries

Aiming for 23sec/100m

Went better than expected after starting a bit hot and dehydrated.

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