In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Road Run Easy||7|| 6:11:27|| 41.07||(9:03)|| 66.1||(5:37)|| 491|
| ||Easy/hill reps||1|| 1:01:00|| 6.47||(9:26)|| 10.41||(5:52)|| 199|
| ||Total||8|| 7:12:27|| 47.54||(9:06)|| 76.51||(5:39)|| 690|
|averages - sleep:7.6|
Road Run Easy (Easy road run) 36:36  4.01 mi (9:08 / mi)
slept:8.3 shoes: Trail Ultra Max
Easy road road, both calves a little sore, the right more than left. Otherwise, no issues.
Road Run Easy (Threshold run) 1:17:24  9.22 mi (8:24 / mi) +69m 8:12 / mi
slept:8.0 shoes: Adidas Boston Boost
Easy 20', 5x 5 mins @ threshold followed by 20' mins easy. Felt great for first 3 reps, however tired for 4/5 however really pleased with the session in spite of perceived effort as pace was maintained. Great run.
Road Run Easy (undulating road) 59:00  6.84 mi (8:38 / mi) +113m 8:12 / mi
slept:7.5 shoes: Adidas
Warm up 15 mins, then 8x 30 secs speed variations with 2-3 mins recovery. Easy run to finish. Good session, feeling tons better, tiredness almost gone, however still sniffling/coughing a little. Otherwise all good
Road Run Easy (Easy run) 30:00  3.4 mi (8:49 / mi) +20m 8:40 / mi
slept:7.0 shoes: Adidas
Missed run this morning as tired. 30 mins evening this evening followed by strengthening exs 30 mins, stretches. Legs feeling ok, still feeling a bit of general tiredness from cold, however well on the mend.
Road Run Easy (Easy run) 1:39:59  10.73 mi (9:19 / mi) +189m 8:50 / mi
slept:6.2 shoes: Trail Ultra Max
Easy run, felt much better and less aching/tiredness. Kept the run really slow and underestimated the distance, however coped ok. Still sniffling!
Mountain biking 3hrs 30. Very easy pace, mostly flat, total 1000m with lots of stops etc. More of a social ride than anything serious.
Road Run Easy (trail/road) 40:00  4.21 mi (9:30 / mi) +30m 9:18 / mi
slept:8.0 (sick) shoes: Trail Ultra Max
Easy run, simply keeping legs turning over as have cold. Feeling generally tired with it. Today I think will be the worst day. Took 20 mins to warm up and gather any kind of speed. Otherwise, ok.
Road Run Easy (easy run) 28:28  2.66 mi (10:42 / mi) +70m 9:54 / mi
shoes: Trail Ultra Max
Easy run with a friend. Super slow, managed ok.
Easy/hill reps (Hill repeats) 1:01:00  6.47 mi (9:26 / mi) +199m 8:36 / mi
slept:8.0 shoes: Adidas
Easy run to Apedale, then hill repeats followed by easy run home. Struggled with session. Have a cold, full of it. So was pleased to have simply got out and turned the legs over. Again not a quality session as rushed it, however pleased to have just got out there. x6 hill repeats, legs feeling ok although generally feeling weak and heavy.
all weeks |