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Training Log: Chris98

In the last 7 days:

activity # timemileskm+ft
  Grass session2 2:25:16 23.01(6:19) 37.03(3:55) 34
  Grass run2 1:55:34 15.67(7:23) 25.22(4:35) 1481
  Turbo1 1:00:00
  Trail run1 52:12 7.98(6:32) 12.84(4:04) 422
  Total6 6:13:02 46.66 75.09 1937
averages - sleep:7
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1:25
0:00
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Friday Jan 19 #

10 AM

Trail run (50' moderate + strides ) 52:12 [3] 7.98 mi (6:32 / mi) +422ft 6:14 / mi
slept:7.0 shoes: #2 s-lab sense ultra

Went over the ferry on Windermere to run on some nice trail paths instead of boggy fields and just went out 4 miles and back and did some strides. Feeling good, very nice run.

Thursday Jan 18 #

10 AM

Grass run (60' easy + strides) 1:05:02 [2] 8.04 mi (8:05 / mi) +628ft 7:32 / mi
slept:6.0 shoes: #2 s-lab sense ultra

60' easy over a thin layer of snow. Around Scout Scar up Cunswick and back did some strides in the woods. Feeling quite heavy and tired so took it very steady.

Wednesday Jan 17 #

10 AM

Grass session (15'easy+fartlek+15'easy) 1:25:16 intensity: (1:03:16 @2) + (10:00 @4) + (12:00 @5) 13.51 mi (6:19 / mi) +10ft 6:18 / mi
slept:8.0 shoes: Salomon s-lab Speed

15' easy + mixed fartlek: (6 x 1' @ 1mile pace / 2' easy) + 5' easy + 10' @10km pace) + 5' easy + (6 x 1' @ 1mile pace / 2' easy) + 15' easy

Strong cold gusts and soggy muddy grass with infrequent hail and cold rain made it quite hard to move as fast as I would have liked but got it done and I felt like it went pretty well as I was able to get into the hurt zone and felt like I was able to maintain a good pace but there's no way real way of telling if I did or not. Felt relatively strong but still feel a bit rusty when trying to run fast.

Tuesday Jan 16 #

12 PM

Grass run (50' moderate) 50:32 [3] 7.63 mi (6:37 / mi) +853ft 5:59 / mi
slept:8.0 shoes: #2 s-lab sense ultra

50' moderate over to Cunswick, and around a hilly loop in a field and back, feeling good.
6 PM

Note

Posture and coordination exercises.

Monday Jan 15 #

8 AM

Turbo (60’ turbo) 1:00:00 [3]
ahr:123 max:140 slept:5.0

60’ turbo in the gym easier then usual as quads still a little sore. Kept it over 110 rpm and had about half an hour of easy/moderate effort. 15’ level 8, 15’ level 9, 5’ level 10, 10’ level 9, and 15’ level 8. Feeling good.

Sunday Jan 14 #

9 AM

Grass session 1:00:00 intensity: (33:00 @2) + (11:00 @3) + (6:00 @4) + (10:00 @5) 9.5 mi (6:19 / mi) +24ft 6:18 / mi
slept:8.0 shoes: #2 s-lab sense ultra

45’ progression + 15’ easy round playing fields, not entirely convinced by accuracy of Garmin for mile splits but they will be there or there abouts. Was quite superised by the last one as quads where a little sore waking up this morning. Felt like I paced it well and really went for it at the end. Stopped after 7 miles at about 44’24’’ as I felt like I was going to explode. Not very comfortable running fast at the moment and found it very uncomfortable trying to move at top speed, probably as I haven’t done it for a while.
mile splits:
7:52
7:19
6:52
6:23
5:45
5:10
4:51

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