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Training Log: RHF

In the last 7 days:

activity

time

miles

Running

4:22:50

31.42

50.56

Yoga/Stretching/S&C

2:10:00

Total

6:32:50

31.42

50.56

1:32

0:00

Sunday Aug 20 #

12 PM

Yoga/Stretching/S&C 40:00 [1]

7 PM

Running 35:26 [3] 6.42 km (5:31 / km)
shoes: Ravenna 6 2017

Recovery run
Took all day to get out! Due to motivation, indecision and other things.

Saturday Aug 19 #

9 AM

Running 22:52 [2] 4.01 km (5:42 / km)
shoes: Ravenna 6 2017

Pre race shakeout with 3 strides
Legs felt a bit heavy

2 PM

Running warm up/down 12:31 [2] 2.35 km (5:20 / km)
shoes: Ravenna 6 2017

Warm up, doesn't include drills or strides

Running race 17:16 [5] 5.0 km (3:27 / km)
shoes: Brooks Racer ST5

SAL 5000m - 3rd B string and 2nd fastest ever 5km
Tried to stick on the back of a group, led to a quick start (76 first lap I think). Then dropped off the back, Mark dropped out so that left a big gap. Tried to count up rather than down, but a bit hard to work out splits pace etc (no finish clock and GPS watches banned). Kept pushing but felt like I was slowing up! Weather was a bit mixed, quite windy and warm.

Had 3 goals: 2nd fastest 5km (sub 17:35 August 2016), sub 17 and as close to road PB as possible. Hit the first, happy with that now especially after my period of illness. May have another quick 5km go at the Lakeside 5km in 10 days.

3 PM

Running warm up/down 17:26 [2] 3.28 km (5:19 / km)
shoes: Ravenna 6 2017

Legs achey everywhere and hamstrings a bit tight

Friday Aug 18 #

Yoga/Stretching/S&C 40:00 [1]

25 before work with squats/dead lifts
15 after work with single leg strength

Thursday Aug 17 #

6 PM

Running 45:46 [3] 9.3 km (4:55 / km)
shoes: Ravenna 6 2017

Common cruising - similar to Summer parkrun route
Celebrating the 3rd most expensive day of my life! Also playing around on focusing on deeper and stronger breathing, belly started to feel funny (could be achey from the breathing?) Felt good, couple of achey and tight sections.

8 PM

Yoga/Stretching/S&C 25:00 [1]

Wednesday Aug 16 #

7 PM

Running warm up/down 6:33 [2] 1.37 km (4:47 / km)
shoes: Roclite 290 2017

Running tempo 26:56 [4] 6.8 km (3:58 / km)
shoes: Roclite 290 2017

RR10 IBM Hursley with James
Tempo pace set by his heart rate! Good fun running together and worked our way through the field a bit in the second half. Legs felt better, didn't feel massively tough going. Looking a bit better for Saturday. If I'd raced it hard, I think I could've improved my worst league position :/ stuck to the plan, the SAL is the main goal.

8 PM

Running warm up/down 10:33 [2] 1.93 km (5:28 / km)
shoes: Roclite 290 2017

Tuesday Aug 15 #

7 AM

Yoga/Stretching/S&C 25:00 [1]

6 PM

Running warm up/down 15:00 [1]

Hurdle drills

Running warm up/down 14:38 [2] 2.65 km (5:31 / km)
shoes: Brooks Ghost 9

7 PM

Running intervals 20:55 [4] 4.23 km (4:57 / km)
shoes: Brooks Ghost 9

Reps: 10*309m (100m) 60s target 5000m pace
Quite hard to judge pacing, started quick for the first 30m in each one before settling in. First few with Jonathan then with the group. Trying to focus on my own thing. Legs being annoyingly niggly, trying to psych me out a bit. Pace felt strong but didn't take too long to recover each time.

Running warm up/down 16:58 [2] 3.22 km (5:16 / km)
shoes: Brooks Ghost 9

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