In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running, mostly off road||13|| 11:26:28|| 101.5||(6:46)|| 163.34||(4:12)|| 1115|
| ||Road Running||1|| 1:02:28|| 12.43||(5:02)|| 20.0||(3:07)|| 50|
| ||Total||13|| 12:28:56|| 113.92||(6:34)|| 183.34||(4:05)|| 1165|
Running, mostly off road 43:15  11.86 km (3:39 / km) +40m 3:35 / km
Moderate running to and from the fartlek loop. Legs slightly stiff for the first bit then fine. Warm windy day.
Running, mostly off road intervals 24:00  7.44 km (3:14 / km) +20m 3:11 / km
12 x 1' (1' roll-on) on the gravel loop. Feeling good and enjoyed the session, maybe could have pushed harder though. Thought Dave would give some company but on the 2nd rep he lost touch. Wind always seemed to be coming head on as well.
Running, mostly off road 1:02:03  15.38 km (4:02 / km) +40m 3:59 / km
Starting easy and ending up moderate paced for the last few km as the legs felt better. Happy with how things feel after the session two days ago. Strides and drills at the end.
Running, mostly off road 49:27  10.29 km (4:48 / km) +200m 4:23 / km
Easy hilly run with Martin and Mike. Legs feeling fine and everything
Running, mostly off road 48:11  11.22 km (4:18 / km) +50m 4:12 / km
Morning run with David and Mike, easy going but legs seemed okay actually.
Running, mostly off road 45:28  10.18 km (4:28 / km) +40m 4:23 / km
Easy run in the forest with Mike, David and Roy. Very pleasant and legs feeling fine, slight overall fatigue but fine.
Running, mostly off road warm up/down 1:11:18  15.69 km (4:33 / km) +60m 4:28 / km
Warm up to the start of the reps, 4' easy running recovery and cool down back home after. Feeling hard on the way back in the heat. Legs tired but nothing specific niggling.
Road Running intervals 1:02:28  20.0 km (3:07 / km) +50m 3:05 / km
5 x 4km (4' easy) on the loop partly on gravel and the rest of road. A little hill in the middle as well. Got the pacing right this time as I ran with Mike for the first three and tried not to start too quick as it was already faster than his plan. First one 12'49" then 12'33", 12'30", 12'20" and 12'16". First two felt comfortable then it got a bit harder each time. Hot conditions but was prepared with plenty drinks. Legs felt fine until the last km of the last two reps (downhill) I could feel things starting to tighten up slightly but nothing severe.
Running, mostly off road 28:07  5.28 km (5:20 / km)
Easy jog in the forest and on the beach. Legs not as bad as I thought
Running, mostly off road 1:03:50  17.59 km (3:38 / km) +80m 3:33 / km
Moderate plus hill sprints on the road hill in the forest halfway through the run. Feeling okay, legs smoother than yesterday but didn't feel like running faster.
Running, mostly off road 29:55  6.3 km (4:45 / km) +20m 4:40 / km
Easy run on the short loop with Mike and Martin then to the shops. Feeling good by the end.
Running, mostly off road 38:02  10.37 km (3:40 / km) +40m 3:36 / km
Moderate running before and after. Feeling fine.
Running, mostly off road intervals 24:00  7.5 km (3:12 / km) +15m 3:10 / km
Fartlek, 12 x 1' (1' roll-on) on the gravel path and forest loop. Running by feeling and not aiming for any particular pace. Felt fine though, maybe a bit slow on the first ones but got moving after a few efforts. Nice little session, not very hard but enough to get the legs firing.
Running, mostly off road 47:59  10.3 km (4:40 / km) +200m 4:15 / km
Easy run with a few times over the out and back hill in the middle. Feeling okay.
Running, mostly off road 1:03:48  13.52 km (4:43 / km) +260m 4:18 / km
Easy run with Martin with a few times over the hill in the middle. Legs slightly tired, maybe from lots of exercises but overall fine. Strides were good after. Drills etc on the beach directly after.
Running, mostly off road 47:05  10.42 km (4:31 / km) +50m 4:25 / km
Another easy run in the forest, feeling fresher than the morning.
all weeks |