In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running, mostly off road||9|| 9:25:03|| 78.16||(7:14)|| 125.78||(4:30)|| 1740|
| ||Road Running||2|| 1:54:54|| 21.29||(5:24)|| 34.27||(3:21)|| 200|
| ||Total||9|| 11:19:57|| 99.45||(6:50)|| 160.05||(4:15)|| 1940|
Running, mostly off road warm up/down 40:36  8.93 km (4:33 / km) +100m 4:18 / km
Warm up/ cool down on the trail from Cieza. Legs feeling quite good but took a while to wake up.
Road Running 51:29  16.11 km (3:12 / km) +80m 3:07 / km
Another Saturday tempo on the same out and back road. Good session today, Andy was pushing it on the first half so we were a bit up on our pace from last time. On the way back I felt a lot better and got in to a nice rhythm. Finished feeling strong though.
Running, mostly off road 57:50  10.01 km (5:47 / km) +500m 4:37 / km
Easy hilly run with Andy on the local hill. Fresher legs than yesterday but still a bit stiff.
Running, mostly off road 43:59  9.43 km (4:40 / km) +140m 4:21 / km
Easy run on the trails followed by hill sprints and some strides. Better than the morning run, took a while to recover from Wednesday.
Running, mostly off road 1:43:43  22.54 km (4:36 / km) +310m 4:18 / km
Easy run with Dan and Andy. Stiff and tired towards the end after yesterday.
Running, mostly off road warm up/down 48:42  10.25 km (4:45 / km) +60m 4:37 / km
Easy warm up on some trails through the fields then some strides on the road. Took a while for the foot to loosen off but otherwise feeling good. Slow jog after the session as well.
Road Running intervals 1:03:25  18.16 km (3:30 / km) +120m 3:23 / km
3 sets of 5 x 1km. 60s jog between reps and 3’ jog between sets. Bigger session than I would have chosen to do but thought I’d do the first 10 then see how I felt. Didn’t push any of them especially hard and let Dan go on some. Sometimes he’d be a few seconds ahead early on and I’d reel him in at the end. Happy with how it went and I didn’t have to dig too deep to get through it. The splits were mostly within 2s except when the wind got up.
Running, mostly off road 31:19  6.42 km (4:53 / km) +50m 4:42 / km
Easy jog with Dan on the trails. Not too bad after the morning, hopefully will be okay tomorrow. Went in the icy pool for a bit in the afternoon.
Running, mostly off road 1:07:47  14.53 km (4:40 / km) +220m 4:20 / km
Easy run around the hill loop twice from home. Overall a bit tired but not too bad. Much cooler today.
Running, mostly off road 40:44  8.66 km (4:42 / km) +110m 4:25 / km
Easy hill loop from home with Dan. Legs better than the morning which was good. Had treatment from a physio in Murcia which helped.
Running, mostly off road 2:10:23  35.01 km (3:43 / km) +250m 3:36 / km
Long run on a cycle track nearby. It had a gravel path alongside which was perfect and it was slightly undulating all the way. Due to a few minor disasters we started an hour later than planned and it was much warmer than at any point in the last week or two. 16 degrees and sunny at the start at 21 by the end, I was thirsty after 30min because it was so dry. Only had 200ml to drink so the final part was tough. Legs felt good and the pace was comfortable.
all weeks |