Training Log: Super
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||3|| 3:56:30|| 27.33||(8:39)|| 43.98||(5:23)|| 511|
| ||stationary bike||1|| 45:06|
| ||Total||4|| 4:41:36|| 27.33|| 43.98|| 511|
Running 1:16:27  16.02 km (4:46 / km) +26m 4:44 / km
ahr:150 max:155 shoes: Mizuno Sayonara 4
Trying to recover this week where I suffered from a major lack of motivation to train but not a lack of opportunity. A standard route for me but decided, in part due to having just finished Alex Hutchinson’s book Endure, that I had to add some quality.
So, four hard kms with one easy recovery km in between. Long recovery made it nicer to do but wasn’t totally necessary. Just easier to analyze on the watch after since I wasn’t taking splits.
And a note to my future self, hr data looks off in that there is no way it topped out at 155. I’d expect it to be well over 170 on the intervals maybe even over 180.
Running 16:20  3.03 km (5:24 / km) +14m 5:17 / km
ahr:132 max:167 shoes: Mizuno Sky
Warm up run with ben. He’s keen to improve his 90 foot running speed so he came to do hill repeats with me. Part of a larger plan. He claims to have a sufficient base from team workouts. I know he is strong, and they do run, but I wasn’t sure a big base was there. Glad to have him along in any case.
Running 22:08  3.96 km (5:35 / km) +93m 5:00 / km
ahr:150 max:179 shoes: Mizuno Sky
6x LaSalle park hills. Mostly 1:35, last two at 1:29.
Running 18:25  3.07 km (6:00 / km) +11m 5:54 / km
ahr:139 max:159 shoes: Mizuno Sky
Run back to the car. Ben was hurting but didn’t want to admit it.
When we got home he had developed some mobility issues.
stationary bike 45:06 
One of those that it was all I could do to drag myself in and get it done. Sure wish I was still running along the beach to rendezvous with the jolley trolley.
Running 1:43:10  17.91 km (5:46 / km) +368m 5:13 / km
ahr:160 max:185 shoes: Saucony Peregrine 6
Bsmt with Harper. Some roughly frozen mud sections but otherwise pretty good. Feeling the hills and short of breath at the start but solid on the flats at the end.
This appears to be my second fastest time on this route which was a surprise. Before anyone gets too excited I’d add that I think that little fact may speak to my past poor form more than anything particularly great about my current form.
No fewer than 5 splits at or above 7:30. Makes me believe that good things are possible. (Because it should be relatively easy to knock 10-15 seconds off each one of them and drop my pb)
all weeks |