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Training Log: troll feet

In the last 7 days:

activity # timemileskm+m
  Hill run1 1:30:37 6.13(14:47) 9.86(9:11) 375
  Steady run2 58:29 5.26(11:08) 8.46(6:55) 66
  Trail Race1 39:28 3.9(10:08) 6.27(6:18) 221
  cool down2 34:05 3.05(11:10) 4.91(6:56) 17
  warm up2 28:26 2.77(10:16) 4.46(6:23) 31
  Intervals1 25:30 2.49(10:16) 4.0(6:23)
  Recovery run/jog1 18:00 1.71(10:32) 2.75(6:33)
  Total9 4:54:35 25.3(11:39) 40.71(7:14) 710
averages - sleep:6.3 weight:80.8kg
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Wednesday Mar 22 #

1 PM

warm up warm up/down (To Quays) 12:53 [3] 2.15 km (6:00 / km)
ahr:128 max:138 shoes: Saucony Peregrine 5 (trail)

Intervals intervals (10x400 in 108/45s rec) 25:30 [4] 4.0 km (6:23 / km)
ahr:147 max:164 shoes: Saucony Peregrine 5 (trail)

Very wet session. Splits
110
110
107
107
105
108
108
107
107
109

2 PM

cool down warm up/down (Back ) 19:23 [2] 3.16 km (6:08 / km)
ahr:139 max:146 shoes: Saucony Peregrine 5 (trail)

Tuesday Mar 21 #

6 AM

Note
slept:5.5 weight:80.6kg

80.6 - 22.5- 56.0
3 PM

Steady run (2xp/wood yellow route &ES) 37:04 [2] 4.95 km (7:29 / km) +44m 7:10 / km
ahr:121 max:140 shoes: Mudclaw trail blue 255's

two lots with Elaine of the route i did solo on Sunday morning, nice pace

Monday Mar 20 #

6 AM

Note
slept:6.5 weight:81kg

81.0 - 23.1 - 55.4
6 PM

Hill run hills (Albert's Monday) 1:30:37 [3] 9.86 km (9:11 / km) +375m 7:43 / km
ahr:137 max:161 shoes: Green Mudclaw 300's

Five out.
Hill very wet and gloopy mud

Sunday Mar 19 #

7 AM

Note
slept:7.0 weight:80.5kg

80.5 - 23.1 - 55.8
10 AM

Steady run (Pinewoods Yellow loop) 21:25 [3] 3.51 km (6:06 / km) +22m 5:55 / km
ahr:133 max:146 shoes: Mudclaw trail blue 255's

A nice jog around the Yellow route, mixed terrain starting from Pinfold

Saturday Mar 18 #

8 AM

Note
slept:7.0 weight:81kg

81.0 - 23.1 - 55.6
12 PM

warm up warm up/down 15:33 [2] 2.31 km (6:44 / km) +31m 6:18 / km
ahr:124 max:152 shoes: Mudclaw 265 Blue

1 PM

Trail Race race (Portmeirion6th Trail 2017) 39:28 [5] 6.27 km (6:18 / km) +221m 5:21 / km
ahr:157 max:167 shoes: Mudclaw 265 Blue

Third running of this for me. Course very wet and in places very muddy. Mudclaws a good choice as it turned out. The two large descents I could run down with total confidence overtaking others
Previous years , both around 37:25
2 PM

cool down warm up/down 14:42 [1] 1.75 km (8:24 / km) +17m 8:01 / km
ahr:118 max:134 shoes: Mudclaw 265 Blue

Friday Mar 17 #

6 AM

Note
slept:5.5 weight:81kg

81.0 - 23.3 - 55.4
Hot xc buns yesterday
4 PM

Recovery run/jog (Gym treadmill & x trainer) 18:00 [2] 2.75 km (6:33 / km)

Simple tick over as part of one hour gym session. Mainly upper body apart from the treadmill

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