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Training Log: Chris98

In the last 7 days:

activity # timemileskm+m
  Grass run5 4:51:13 41.41(7:02) 66.64(4:22) 610
  Total5 4:51:13 41.41(7:02) 66.64(4:22) 610
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Saturday Sep 23 #

12 PM

Grass run (50' easy) 52:17 [2] 7.15 mi (7:19 / mi) +5m 7:18 / mi
shoes: salomon s-lab sense ultra

50' easy round the playing fields with Cal. Feeling good and strideouts feeling good.
6 PM

Note

coordination and posture exercises.

Friday Sep 22 #

11 AM

Grass run (20'easy+5miletempo+20'esy) 1:06:42 intensity: (37:47 @2) + (28:55 @4) 10.2 mi (6:32 / mi) +98m 6:21 / mi
shoes: Salomon s-lab Speed

Did it on the bigger playing fields each lap was about 0.6 of a mile. 3 miles warming up, took us to 21 minutes and we got straight into the 5 mile tempo. Felt okay, pretty windy and the ground was quite soggy so probably quite slow but the effort was definitely there. Probably a tad faster than tempo towards the end but found it very hard to judge. Callum dropped me on the last mile by about 15 seconds. And then we did about 16 minutes easy and walked about a mile back to the house. Feeling relatively good.
Mile splits: 5:56
5:46
5:42
5:37
5:31

Thursday Sep 21 #

7 PM

Grass run (50' easy) 51:07 [2] 7.02 mi (7:17 / mi) +12m 7:15 / mi
shoes: salomon s-lab sense ultra

50' easy with Cal around playing fields, feeling good, strideouts feeling good as well.

Wednesday Sep 20 #

3 PM

Grass run (15'easy+fartlek+15'easy) 1:10:00 intensity: (30:00 @2) + (16:00 @3) + (24:00 @5) 10.0 mi (7:00 / mi) +394m 6:14 / mi
shoes: Salomon s-lab Speed

Warm up with drills and lunges. 15' easy and then the 8 x 800m with 600m roll on. The 800m was mainly all gradual climb with about 30 seconds of steep climb at the end, then the 600m roll on was all flat and down hill. One loop took just over 5 minutes and they were fairly consistent in timings. Found it pretty tough but got into a rhythm and it felt good to be working hard again.

Tuesday Sep 19 #

12 PM

Grass run (50' easy) 51:07 [2] 7.04 mi (7:16 / mi) +101m 6:57 / mi
shoes: salomon s-lab sense ultra

Did the more extensive warm up. 50' easy round Kendal Green feeling good. Hamstrings still a little sore but strideouts feeling good.

Monday Sep 18 #

Note
(rest day)

Set off late from visiting Family in Swansea and got back at midnight so didn't go for a run.

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