In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||8|| 7:16:42|| 53.25|| 85.69|| 1029|
| ||Core Work||2|| 40:00|
| ||Total||10|| 7:56:42|| 53.25|| 85.69|| 1029|
| ||[1-5]||9|| 7:56:41|
Running 1:00:14  11.41 km (5:17 / km) +231m 4:48 / km
Easy run, bit longer than I was expecting but all ok and felt fine. Really cold here, snowing a little. Run was on roads.
Core Work 20:00 
Core work, usual exercises.
Running 47:52  8.04 km (5:57 / km) +210m 5:16 / km
Easy run on the roads, ran it pretty easy but felt fine, like I was running well but just easy. Quite an undulating route. Finished with 6x strideouts. Best I've felt on these for a long time, like I was actually sprinting properly.
Running 1:59:42  27.9 km (4:17 / km) +224m 4:07 / km
7 x 2km. Good session, well I partly feel like I nailed it and ran well, I attacked each rep well (except for the second rep where I just didn't run well) but other than that I'm pleased, but the weather was horrible, freezing cold head wind, and however hard I tried I just couldn't get the splits what I wanted. Disappointed in myself as know I'm in shape to run well, and felt good when running but I had to work really hard to get the splits I ran today and I just didn't get the 3.35 k's. Ran it on biddulph way which seemed to act as some of sort of wind funnel. Also not sure I would run a reps session like that again on it, its nice and flatish but the terrain underfoot just isn't a smooth as road and I missed that responsiveness from the road. I ran on the hard court section rather than the muddy parts.
Session was 5.7km warm up and warm down and 7x 2km and easy jog 4mins. Splits were 7.20, 7.36, 7.08, 7.32, 7.14, 7.36, 7.26.
Running 53:55  10.52 km (5:08 / km)
Easy run into work, all fine and felt good.
Running 51:37  8.69 km (5:56 / km) +182m 5:23 / km
Easy run home, felt, fine, a bit tired but all ok. 6 x hill sprints at the end
Running 52:42  10.48 km (5:02 / km)
Easish run into work, ran most of it easy, except for last 10minutes where I realised I was going to miss my train to work, which it seems i didn't run hard enough as I missed it, all fine though. Legs felt fine and that they have recovered from sessions.
Running 50:39  8.65 km (5:51 / km) +182m 5:18 / km
Easy run home from work, all fine, felt pretty good and although muddy underfoot on the canal in a couple of places generally I felt nice and smooth when running. Finished with 6 x strideouts.
Core Work 20:00 
Usual exercises, squats, clams, Swiss ball work.
Running 1 
rest day, very long day in work. trip to london
all weeks |