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Training Log: gingercake

In the last 7 days:

activity # timemileskm+m
  Running7 7:44:15 49.45(9:23) 79.58(5:50) 1813
  Coordination and Posture2 1:30:00
  Total9 9:14:15 49.45 79.58 1813
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FrSaSuMoTuWeTh

Wednesday May 23 #

10 AM

Running (Road running ) 16:46 [1] 3.11 km (5:23 / km) +21m 5:13 / km

Easy running to warm up

Running (Road running ) 35:00 [3] 7.0 km (5:00 / km) +360m 3:59 / km

Good hill session, very pleased with how I ran and felt pretty Good, better pace in my legs then last time and on steeper hill. ended up running 4x 1k in 5.22, 5.25, 5.31, 5.29. each with 91m of climbing. Felt like I attached the hill well and worked hard throughout. knee was fine on way up but sore on way down. it's not healing as quick as I would like.
11 AM

Running (Road running ) 23:40 [1] 4.0 km (5:55 / km) +21m 5:46 / km

Easy run back home after session
5 PM

Coordination and Posture 45:00 [2]

Coordination and posture

Tuesday May 22 #

7 AM

Running (Trail and road running) 1:06:34 [1] 11.38 km (5:51 / km) +228m 5:19 / km

Easy running with hill sprints in the middle. 4 x 15secs hill sprints. Felt Ok, better as the run went on. Left knee a bit sore and tender, especially on the downhill but ok generally.

Sunday May 20 #

9 AM

Running (Hill/fell running ) 2:47:08 [3] 23.55 km (7:06 / km) +952m 5:54 / km

Long run in the hills, up Roman road, up cribyn, up pen y fan, up corn du then along corn du ridge to neuadd reservoir, back up Roman road to fan y big and then down that to llanfrynach. Ran Well, CDR run so didn't feel fantastic but didn't run out of energy thst badly and only last 15-25mins did I feel it. Did take some water with me. Climbed well, especially up pen y fan and fan y big. Fell over on corn du ridge and badly grazed knees but all ok. Descended better today, more confident on rocky sections.

Saturday May 19 #

10 AM

Running (Road running ) 19:57 [1] 4.01 km (4:59 / km) +21m 4:51 / km

Easy running to warm up

Running (Road running ) 32:36 [3] 8.0 km (4:05 / km) +7m 4:03 / km

8k tempo. It was Ok, first 2k I struggled, just couldn't get I to a rhythm and then next few ks were ok but slower then I wanted. Last 4k was Good, but not fast enough. Just don't have the speed in my legs which is disappointing but first run like this for a while.
11 AM

Running (Road running ) 23:10 [1] 4.5 km (5:09 / km) +28m 5:00 / km

Easy running back home.
4 PM

Coordination and Posture 45:00 [2]

Coordination and posture

Friday May 18 #

7 AM

Running (Trail and road running) 1:19:24 [2] 14.03 km (5:40 / km) +175m 5:20 / km

Easy run with 4 x 16sec hill sprints in the middle. Ended up being a bit longer as road closed on talybont dam. Felt good though and ran well. Ran well on hill sprints, good action and change in pace.

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