In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Specific End||1|| 4:10:06|| 20.93||(11:57)|| 33.68||(7:25)|| 874|
| ||Road Run Easy||4|| 2:44:09|| 16.67||(9:51)|| 26.83||(6:07)|| 30|
| ||Easy/hill reps||1|| 1:13:00|| 7.03||(10:23)|| 11.31||(6:27)|| 80|
| ||Moderate||1|| 1:12:00|| 7.84||(9:11)|| 12.62||(5:42)|| 30|
| ||Total||7|| 9:19:15|| 52.47||(10:40)|| 84.44||(6:37)|| 1014|
|averages - sleep:7.2|
Easy/hill reps (road/trail/hills) 1:13:00  7.03 mi (10:23 / mi) +80m 10:02 / mi
slept:7.3 shoes: Adidas
Easy 31 mins, hill repsx8, easy 28 mins. first couple of reps were slow and sluggish, however more mindful there after, putting an effort into them particularly on good form. Tired for the last two however perceived effort remained the same. A bit rushed on the recoveries. Overall a good session.
Road Run Easy (easy run) 39:18  3.78 mi (10:24 / mi) +30m 10:09 / mi
slept:6.55 shoes: Adidas
Very tired as couple of days of less sleep caught up. Less also tired from yesterdays run/workout. Nonetheless, run got easier as warmed up. Didn't want to push it at all as want to give legs plenty of opportunity to recover for the weekend. Otherwise, no issues
Moderate (moderate) 1:12:00  7.84 mi (9:11 / mi) +30m 9:05 / mi
slept:8.1 shoes: Adidas Boston Boost
Moderate run, feeling tired in legs today. Took 20 mins to warm up then settled in to a consistent 8 mpm pace. No niggles or issues, weather shite.. rain and more rain.
Completed general strength/conditioning as per plan, at home.
Road Run Easy (Tech exs) 58:58  5.97 mi (9:53 / mi)
slept:7.0 shoes: Adidas
Easy road/trail run, legs feel great, a little tiredness however not half as much as i've been expecting. Completed maintanence tech exs post run with stride outs to finish. Could have done with more sleep.
Cycle commute too and from work. total of 3 miles so nothing taxing in any way. Forgot how freakin dangerous car drivers are and how you have to think for them. Anyhow, still alive and felt good to get back on the cycle after a winter of dust gathering on it. Completed strength/conditioning calves at home.
Road Run Easy (road run) 20:10  2.1 mi (9:36 / mi)
Easy run, cut short as feeling v tired generally so called it a day.
Road Run Easy (Westport lake) 45:43  4.82 mi (9:29 / mi)
slept:7.0 shoes: Nike Lunerlon
Did the wrong run today, did 45 min easy rather than 1hr with Tech Exs. Legs felt fine, no issue from yesterday.
Specific End (Trail) 4:10:06  20.93 mi (11:57 / mi) +874m 10:35 / mi
slept:7.25 shoes: Roclight 245
Specific Endurance, started steady, with no tiredness. Really pleased with this run, ran everything. Never done that on this route before. it's been a 18 months since I did this exact route and legs are clearly stronger, super super happy. Everything ok throughout the run until the last hour when the fatigue started to come into legs. Right glute twinging a little however nothing major.
all weeks |