In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Easy Run||6|| 5:49:32|| 43.7||(8:00)|| 70.33||(4:58)|| 892|
| ||Specific Endurance||1|| 1:55:07|| 17.11||(6:44)|| 27.54||(4:11)|| 316|
| ||Moderate Run||1|| 1:00:26|| 8.47||(7:08)|| 13.63||(4:26)|| 181|
| ||Total||8|| 8:45:05|| 69.28||(7:35)|| 111.5||(4:43)|| 1389|
Easy Run 1:29:03  12.29 mi (7:15 / mi) +218m 6:52 / mi
Easy run, with a group from the club, slightly over time wise but this felt easy. Pretty much never got out of breath until a hill section into wind, then just knocked the pace back. Rating would be 1 otherwise.
Specific Endurance 1:55:07  17.11 mi (6:44 / mi) +316m 6:22 / mi
Easy 20 mins to start. Then 5x 3k reps. I tried to Gauge the pace by the effort, wasn't to far off each time I checked. Reps 2 and 4 were around 6.15 pace, into 40-50mph wind - these were harder to judge. Recoveries were roughly 4 mins, sometime slightly longer/shorter to get the best possible conditions wind/shelter/flat. Overall, more controlled than last week, but still need to concentrate on effort and control as I'm tiring. Very slow jog home. I think I'm feeling the accumulation of miles, not in a bad way, just tired once the hard work is done. Everything else is holding up perfectly! Happy with how things are going.
Easy Run 59:45  6.94 mi (8:37 / mi) +164m 8:01 / mi
Same route as yesterday. Very icy in some areas, that killed the pace a bit. Nothing unusual, started slow and gradually felt more comfortable as I warmed up. Hill work completed but not at full pace, given conditions.
Easy Run 45:11  5.41 mi (8:21 / mi) +114m 7:50 / mi
Easy jog, started extra slow and sped up to a slow pace. Typical early morning run.
Moderate Run 1:00:26  8.47 mi (7:08 / mi) +181m 6:41 / mi
Legs felt lethargic to start, easier first mile, but improved as I went on. Weather was awful! Windy, with freezing cold rain/sleet. That helped push me on a little to stay warm.
Easy Run 45:09  5.6 mi (8:04 / mi) +140m 7:29 / mi
Feel a bit tired this morning, very easy jog, didn't get out of breath much, if at all.
Easy Run 46:01  5.56 mi (8:17 / mi) +144m 7:40 / mi
Pretty much the same route as this morning, added a few gentle strides to the running after the technical exercises were done.
Easy Run 1:04:23  7.9 mi (8:09 / mi) +112m 7:48 / mi
Easy run, legs feeling ok. Tried strides after 30 mins. Legs felt energetic and responded well to the harder effort.
all weeks |