In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||11|| 10:00:24|| 72.96||(8:14)|| 117.41||(5:07)|| 1016|
| ||Core Work||1|| 20:00|
| ||Technical exercises||1|| 10:00|| 0.37||(26:49)|| 0.6||(16:40)|
| ||Total||12|| 10:30:24|| 73.33|| 118.01|| 1016|
Running 2:39:55  35.2 km (4:33 / km) +126m 4:28 / km
Good run, felt really good today, moderate pace all the way, couple of k's were a bit slower as there were a few hills in it and for the first 11-12miles there was a strong headwind.Two 4.45's i think and first one was 5mins. Average pace was 4.32 but overall nearly all were 4.25. Given me quite a bit of confidence as it felt comfortable and that I could have easily run faster. Moderate pace is beginning to feel easy. Tried drinking today as mum out on her bike with me which was awesome. Drank at stages there is at Frankfurt, not too much, more to get used to it.
Running 1:08:20  12.74 km (5:22 / km) +140m 5:05 / km
Easy run, felt fine this morning and loads better than yesterday. Run on trails and road.
Running 30:35  5.52 km (5:32 / km) +70m 5:13 / km
Easy run, felt ok, nice evening for running. Finished with 6 x hill sprints.
Running 12:00  1.2 km (10:00 / km)
Two sets of technical exercises.
Running 48:46  8.84 km (5:31 / km) +155m 5:04 / km
Easy run, didnt feel great this morning so just ran easy. Felt ok actually and seemed to feel ok during the day.
Running 1:00:06  12.84 km (4:41 / km) +63m 4:34 / km
Moderate run. Just didnt feel good today, tired and felt like i was working harder than i should be. Also very windy. Ran moderate to easy, hopefully tomorrow be better.
Running 13:36  2.3 km (5:55 / km) +98m 4:52 / km
Easy run back up hill
Running 20:52  4.08 km (5:07 / km)
Easy run. Felt ok, just really cold.
Technical exercises 10:00  0.6 km (16:40 / km)
Felt tired and legs aching so ran 1 set
Running 14:48  2.39 km (6:12 / km) +98m 5:08 / km
Easy run after technical exercises.
Running 1:03:55  10.93 km (5:51 / km) +175m 5:25 / km
Easy run on trails and a bit of road. Couple of ks were quite muddy so ran it easy. Tired legs but ok.
Core Work 20:00 
Usual exercises. Left hip been a bit stiff/sore these last few days. Been doing lots of stretching with it and seems to be improving. Can run fine, just sitting its a little sore.
Running 1:47:31  21.37 km (5:02 / km) +91m 4:56 / km
A bit longer run than i was expecting, promised nigel i recee a race with him. Felt alright, legs were tired but i rested up all afternoon after and ate loads. Just very easy running, pretty much 5min ks all the way.
all weeks |