In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||8|| 7:02:36|| 60.74||(6:57)|| 97.75||(4:19)|| 218|
| ||Total||8|| 7:02:36|| 60.74||(6:57)|| 97.75||(4:19)|| 218|
Running (Moderate ) 1:21:54  20.01 km (4:06 / km) +78m 4:01 / km
Moderate pace run in very strong winds, felt ok, no problems.
Running (Easy) 53:02  11.43 km (4:38 / km) +42m 4:33 / km
Easy run after work with strides to finish. No issue with hamstring during the run or the strides, but it aches a bit after. Seems to be some fascial adhesion.
Running (Easy) 1:00:00  13.07 km (4:35 / km) +14m 4:34 / km
Easy run, no issues.
Running (Technical exercises) 14:02  1.3 km (10:48 / km)
Technical exercises x 3. Some tightness in left hamstring during high knees, butt kicks and a-skips, but not so bad as to stop me doing the drills.
Running (Easy) 1:03:00  14.56 km (4:20 / km) +21m 4:18 / km
Easy run out and back on canal path. Felt ok, usual after race feeling. Foot ok today after being sore yesterday. Back of the left knee still feels a bit tight.
Running (Warm up) 24:31  5.2 km (4:43 / km) +7m 4:41 / km
Warm-up before race with strides.
Running race (Half marathon) 1:11:25  21.18 km (3:22 / km) +42m 3:20 / km
Felt pretty good today, legs were fresh and was going well. Settled into a group, which was second group on the road, probably a little slower than I wanted, but the front group was slightly quicker than I wanted and in between would have meant running alone into a headwind or being a windbreak so I stayed where I was. Stayed strong throughout, nearly decided to make a push on my own after 9 miles but felt the back of my left knee tighten a little so stayed in the group. The other three pulled away in the last mile by a few seconds, but as were battling for 4th to 7th I didn't go with them as I was way off my pb and didn't see the point in pushing hard for a sprint. Finished 7th, 71:25 which is ok, but with no wind I suspect I could have been closer to 70/69. I think if I had been more confident I would have gone with the front group, but still building that back up again after last year so today was pretty good for that. Didn't do the warm down as when I set off to do it, my right foot was sore, so I felt it would be better to leave it.
Running (Easy) 45:21  10.0 km (4:32 / km) +14m 4:30 / km
Easy run, out and back along canal. Felt fresh.
Running (Strides) 9:21  1.0 km (9:21 / km)
Strides after easy run, felt good.
all weeks |