In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||9|| 10:06:38|| 70.17||(8:39)|| 112.93||(5:22)|| 862|
| ||Core Work||2|| 40:00|
| ||Total||11|| 10:46:38|| 70.17|| 112.93|| 862|
|averages - sleep:8.3|
Running 1:18:31  15.05 km (5:13 / km) +213m 4:52 / km
Easy run and felt good, legs felt fine, chest a little sore but I think that was the just the cold air making my throat feel sore as it felt easy to be running. Run was on canal footpath and then a longish climb up through some stony tracks to then run down some forestry tracks and road home. Finished with 4 x strideouts.
Running 1:00:38  10.38 km (5:50 / km) +271m 5:10 / km
Speed variations run around mow cop on the roads as in the dark. Felt fine, and ran 8 x 40 secs 5k paced efforts in the run with 3mins of running between. A little tired and abit of a sore throat this evening, but hopefully be ok.
Running 43:04  7.79 km (5:32 / km)
Easy run, felt really cold, but once I got going it was ok. A bit tired legs but ran pretty well.
Running 1:22:48  13.6 km (6:05 / km)
25minute run, then 3 sets of technical exercises. Ran well on these, for a change had someone to do them with which helped. 3 sets is hard work but good. Form much better on these and ankle much better than last week. Felt like my leg speed is improving but also ability to maintain form throughout each exercise has improved.
Running 55:39  11.11 km (5:01 / km)
Easy run into work, going to have to change route as I'm getting quicker at it (and its feeling easy to be running quicker) and I'm running the route too quickly so I'll need to make it longer. Felt good though, even though it was very cold.
Running 49:51  8.17 mi (6:06 / mi) +161m 5:45 / mi
Easy run home, all fine, felt quite good tonight and pretty easy to be running on the hills on the way home. Finished with 6 x strideouts, roughly 50m long each
Core Work 20:00 
Core work, usual exercises, clearly paying off as ankle a lot better.
Running 1:56:23  21.07 km (5:31 / km)
Fartlek session of 5 sets of 5min 10k pace, 1min roll on, 1min 5k pace. Ran really well today, surprised myself by how well I climbed up a freezing cold, grassy, undulating and boggy field, really had to work hard all the way today and felt comfortable, nice and smooth but going for it as well, particularly from reps 3 onwards my legs just felt nice and strong. Total distance covered for session part was 11.47, which on that terrain felt good. I'm convinced that these sessions and running around that and the other field has helped my ability to run well through mud.
Running 52:23  10.45 km (5:01 / km)
Easish run into work, felt very good, a little hungry but generally all ok. Tried a new route and wasn't quite an hour so will run longer later tonight.
Running 1:07:21  10.33 km (6:31 / km) +217m 5:54 / km
Easy run home, felt pretty tired this evening and wonder whether I ate enough during the day, but all ok, ankle been fine thank fully. Finished with 6 x hill sprints, roughly 14secs long each. Very cold weather running home tonight.
Core Work 20:00 
Usual exercises with swiss ball, medicine ball, squats, lunges, clams etc
all weeks |