In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||11|| 9:32:52|| 71.78||(7:59)|| 115.52||(4:58)|| 1092|
| ||Technical exercises||2|| 25:00|| 1.99||(12:34)|| 3.2||(7:49)|
| ||Core Work||1|| 20:00|
| ||Total||13|| 10:17:52|| 73.77|| 118.72|| 1092|
Running 1:04:47  12.08 km (5:22 / km) +203m 4:57 / km
Easy running, pretty sure altitude measure is wrong, probably half that in climbing. Legs tired and i was tired running but ok. Just know i ran hard yesterday.
Running 20:04  4.05 km (4:57 / km) +14m 4:52 / km
Running 1:41:01  24.0 km (4:13 / km) +63m 4:09 / km
Aim - 24km specific endurance run at 4.05pace. Ran well, pretty much all ks on the flat were 4.05-4.10, mostly 4.06/4.08. Couple of short sharp hills and mildly undulating roads slowed pace a little but this is the most comfortable i have been at this sort of pace. Roughly 5 of the ks had a hill which slowed splits to 4.20pace. Shame that i was 3mins off 1hr38 with 1hr41 but pleased with this run overall. Very warm and muggy conditions, route all on road out and back.
Running 20:29  3.63 km (5:39 / km) +21m 5:29 / km
Legs tired but more just very warm weather. Ran it very easy.
Running 1:07:30  12.82 km (5:16 / km) +154m 4:58 / km
Easy running on trails,canal path and road. Felt fine, a little tired. 6 x hill sprints.
Running 45:50  8.22 km (5:35 / km) +217m 4:56 / km
Easy running on forestry trails, felt much better this evening and legs just full of energy. Realised i was suppost to run this run yesterday evening but decided to take my mum out for the evening and didnt have time to get a run in as well with the drive home.
Technical exercises 15:00  2.0 km (7:30 / km)
Two sets of technical exercises and a bit of easy running at end.
Running 1:03:19  13.65 km (4:38 / km) +168m 4:22 / km
Moderate run, legs tired but i did run hard last night. Kept up a decent pace even with a bit of climbing in the run
Running 27:59  5.52 km (5:04 / km)
Easy run to warm up for session.
Running 24:00  3.6 km (6:40 / km)
4 x 400m, each rep 76-78secs, 4 x 300m each rep in 56-58secs and 4 x 200m each rep in 35-37secs. Felt good and ran well tonight, leg speed definitely improving. A little tired legs but this sort of session i find hard anyway. Pleased though with times.
Running 24:32  5.0 km (4:54 / km)
Easy run after session.
Running 35:59  6.55 km (5:30 / km) +98m 5:07 / km
Easy run, ran this first as had to be in work early.
Technical exercises 10:00  1.2 km (8:20 / km)
Two sets of technical exercises.
Running 1:02:35  14.0 km (4:28 / km) +56m 4:23 / km
Moderate run, felt tired mentally more than anything to start with but ran well after warming up a bit. Splits more 4.22-4.28 but generally felt good, second half quicker than first. All on flat trail.
Running 14:47  2.4 km (6:10 / km) +98m 5:07 / km
Easy run back up hill.
Core Work 20:00 
Core work, usual exercises, swiss ball, medicine ball, balancing exercises, squats and clams
all weeks |