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Training Log: Chris98

In the last 7 days:

activity # timemileskm+m
  Grass run3 3:15:36 28.21(6:56) 45.4(4:19) 693
  Turbo2 2:00:00
  Grass session1 1:16:17 12.0(6:21) 19.31(3:57) 3
  Total6 6:31:53 40.21 64.71 696
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FrSaSuMoTuWeTh

Wednesday Jul 19 #

11 AM

Grass run (50' mod + 6 x diagonals) 56:49 [3] 8.51 mi (6:41 / mi) +188m 6:15 / mi
shoes: salomon s-lab sense ultra

50' moderate over the golf course and did a bunch of laps round hilly field near the scout scar car park, then over to Kendal Green for the diagonals. Pace may have been a little to hot at times, but felt good and diagonals felt great.

Tuesday Jul 18 #

2 PM

Turbo (60' turbo ) 1:00:00 [3]
ahr:115 max:156

Tried to keep same high cadence throughout, started of in lower gears and went up every 5/10'. Started working harder after minute 40, and then was in highest gear out the saddle up to minute 45. And slowly back down for the last 15'.

Monday Jul 17 #

12 PM

Grass session (20'easy+fartlek+20'easy) 1:16:17 intensity: (41:17 @2) + (35:00 @4) 12.0 mi (6:21 / mi) +3m 6:21 / mi
shoes: salomon s-lab sense ultra

Great session on some nice playing fields near the old rugby club. 20' easy at 7:22 minute mile pace, did some drills and got straight into it. 6 x ( 2' @ 10km pace / 1' easy + 1' @ 5km pace / 30" easy + 30" fast / 1' easy) + 20' easy. Felt good like I was able to push hard and work well. Feeling good.
Mile splits for the fartlek:
The 4th 5th and 6th mile were all 5:44.
5:35
5:36
5:21

Sunday Jul 16 #

12 PM

Grass run (50'easy +6 x hill sprints) 57:42 [3] 7.7 mi (7:30 / mi) +87m 7:14 / mi
shoes: salomon s-lab sense ultra

50' easy round Kendal Green, feeling quite heavy and tired but hill sprints feeling really good.

Saturday Jul 15 #

1 PM

Grass run (80' moderate) 1:21:05 [3] 12.0 mi (6:45 / mi) +418m 6:06 / mi
shoes: salomon s-lab sense ultra

80' moderate over Craig Roberts's Sunday run route again. Felt really good despite wind and rain, tired now.

Friday Jul 14 #

4 PM

Turbo (60' turbo ) 1:00:00 [3]
ahr:116 max:152

Tried to keep same high cadence throughout, lower gears to start off with, going up a gear every 5/10'. Kept heart under 130 until minute 40'. Worked hard up to minute 45' and then went back down though the gears for the last 15'. Feeling very good today.

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