In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||trail running ||3|| 3:15:00|| 14.1||(13:50)|| 22.69||(8:36)|| 385|
| ||road running||1|| 1:59:30|| 17.5||(6:50)|| 28.16||(4:15)|| 125|
| ||Total||4|| 5:14:30|| 31.6||(9:57)|| 50.86||(6:11)|| 510|
trail running (work/regen) 55:00  3.5 mi (15:43 / mi) +185m 13:30 / mi
shoes: Innov8 X Talon 200
Easy work session. Calves a little achey before hand from the road yesterday but fine afterwards. Ache in the Soleus is still there but no worse..
trail running (work/regen) 1:15:00  5.0 mi (15:00 / mi) +50m 14:33 / mi
shoes: Salomon SLAB Sense
Easy group coaching - cold hard rain for most of it so just running followed by the strideouts, I get the group to do it then do mine to catch up...works well.
road running (specific endurance) 1:59:30  17.5 mi (6:50 / mi) +125m 6:41 / mi
15' Easy + Specifc Endurance: 3 x 5km @ 6'15 mile pace (1km Easy Recovery)
V Cold but sunny morning, decent sleep so felt good for the session although a little nervous....never nervous before a race but these kind of sessions put a little pressure on which I don't mind. I like not knowing if I will be able to do the session or not sometimes.
Did a 25 minute warm up instead of 15 so I could keep some layers on and loop around to the car before starting the 5km.
Completely flat quiet lanes which I know the distances of certain points so only thing I had to keep an eye on was pace...
The 'current pace' on my old suunto jumps around too much for my liking but the ave one seems accurate.
Once it settled I realised that I had gone off a little hot and was doing around 6mm so eased off...
The first 5km was easy enough and the second was more of the same, half way through that one I decided I would see if I could do a fourth.
Third was a more about keeping concentration than worrying about if I could keep the pace but def had to work harder for it.
No sniff of bonking though which made me think I should 100% go for 4..I figured you might have me doing that anyway in future and with it being the half marathon next week I thought it a good chance to keep mileage up.
The recovery was definitely needed this time and although I could run at the right pace my legs started to feel like the energy had been sapped a little....
That floating feeling that either means you are flying or about to crash :)
Then some bloody horse riders turned the corner whhich meant I had to slow and negotiate them just long enough to make me lose my rhythm and my pace dropped to 6:30 per mile...I did around 4km I think of the fourth one before easing off for 5 minutes before going home.
Felt satisfied but knowing that I can't miss a beat really now....
trail running (work/easy) 1:05:00  5.6 mi (11:36 / mi) +150m 10:43 / mi
shoes: Altra Lone Peak
Easy coaching but got freezing cold and wet coaching KBs first so I drover home got changed and took the dog out for and easy 20 followed by hill sprints...hands got so cold I couldn't let the handbrake off at first!
Won't be entering the spine race that is for sure.
all weeks |