In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running, mostly off road||11|| 10:42:31|| 95.0||(6:46)|| 152.88||(4:12)|| 430|
| ||Road Running||2|| 2:41:53|| 31.27||(5:11)|| 50.33||(3:13)|| 80|
| ||Total||11|| 13:24:24|| 126.27||(6:22)|| 203.21||(3:58)|| 510|
Running, mostly off road 1:03:02  17.62 km (3:35 / km) +50m 3:32 / km
Moderate run with hill sprints. Feeling easy and relaxed. Calf still slightly tired right at the end but better than yesterday.
Running, mostly off road 45:02  10.36 km (4:21 / km) +30m 4:17 / km
Easy run with the group in the forest. Legs good, calf fine too.
Running, mostly off road 1:40:02  24.59 km (4:04 / km) +80m 4:00 / km
Easy run with a German guy staying here. Went on a new route, lap around the estuary/basin type thing. Lots of flamingos and a nice dirt trail. Feeling nice and easy but noticing the calf muscles a bit tired.
Running, mostly off road 54:18  12.28 km (4:25 / km) +30m 4:22 / km
Easy run in the forest, legs better than I thought they'd be. Did a few drills and bare foot exercises on the beach after.
Running, mostly off road 45:34  10.2 km (4:28 / km) +60m 4:20 / km
Evening run with Radu on the two highest peaks of Monte Gordo, sort of steep climb for about a minute then a less steep one. Legs not too bad.
Running, mostly off road 37:42  8.11 km (4:39 / km) +10m 4:37 / km
Warm up and cool down in the forest. Feeling not that great warming up. Totally dead on the cool down but had to make it back to the flat for food.
Road Running tempo 2:00:13  36.31 km (3:19 / km) +60m 3:17 / km
Long tempo run. Windy day but felt alright. First 20km easy enough then the last 6km were hard. Last 2km going directly in to the wind and uphill, could have easily just turned around and ran a lot quicker at the end but seemed like the weak way out.
Running, mostly off road 1:12:12  20.04 km (3:36 / km) +50m 3:34 / km
Moderate run in the forest. Feeling really good today, no effort at all. Warm and dry.
Running, mostly off road 45:16  10.31 km (4:23 / km) +30m 4:20 / km
Evening loop around the forest. Nice and warm and sunny. Legs okay, foot a bit stiffer but maybe after doing the drills on the beach yesterday.
Running, mostly off road 48:39  11.27 km (4:19 / km) +20m 4:17 / km
Morning run in the forest. Bit tired from yesterday but overall fine.
Running, mostly off road 45:09  10.09 km (4:28 / km) +30m 4:25 / km
Easy run in the forest. Legs better than the morning and feeling okay.
Running, mostly off road warm up/down 1:25:35  18.01 km (4:45 / km) +40m 4:42 / km
Warm up/cool down and recoveries.
Road Running intervals 41:40  14.02 km (2:58 / km) +20m 2:57 / km
10 x 3' (3' jog) 10 x 70" (90" jog) on the cycle road. Feeling good on the 3' intervals, averaging just under 3'/km pace and staying consistent. The 70" were a bit harder and less consistent, hard to be accurate with the splits using the watch but seemed to be around 400m each with one or two shorter. Found it quite hard in the warm weather and windy by the end but finished strongly. Good session.
all weeks |