In the last 7 days:
|activity|| # ||time||miles||km||+ft|
| ||Running - road||4|| 4:13:48|| 32.69||(7:46)|| 52.61||(4:49)|| 1176|
| ||Running - trail and road||1|| 1:56:05|| 14.17||(8:12)|| 22.8||(5:05)|| 485|
| ||Treadmill||1|| 1:00:00|| 7.02||(8:33)|| 11.3||(5:19)|
| ||Total||6|| 7:09:53|| 53.88||(7:59)|| 86.71||(4:57)|| 1661|
|averages - sleep:7|
Running - road (Easy + diagonals) 59:11  7.17 mi (8:15 / mi) +230ft 8:01 / mi
Got a run in early today. Easy run with approx 35 mins, then 8 diagonals on a football pitch, then 25 mins home. Felt quite sluggish. The diagonals loosened things up a bit but it took a few to get going at a decent pace.
Running - road (Easy) 59:18  7.18 mi (8:16 / mi) +235ft 8:01 / mi
Easy run around local roads. Quite tired to begin but felt better and better as the run progressed.
Running - trail and road (Easy) 1:56:05  14.17 mi (8:12 / mi) +485ft 7:56 / mi
Easy run on beach, road and trail. Cracking day for it with clear skies and hardly any wind, total change from yesterday! Felt ok if a bit lethargic for the first 5 miles or so. Felt quite good after that and then tired at the end. Only drank a bottle of water on this run, no fuel.
Treadmill (Easy + short reps) 1:00:00  7.02 mi (8:33 / mi)
Did the session on the treadmill due to the weather- windy with very heavy rain. Was a bit limited in time (as we were due to head up to the caravan) so cut the warm up / cool down easy runs to 15 mins each but did the 4 sets of 3 short reps as planned with approx 4 mins easy between each set. Enjoyed doing these - even though they are short they felt quite tough after a couple of sets. Set the treadmill to 18km/hr for the reps which worked out approx 40 secs as suggested. 10km/hr for recovery and easy running. Pelvic pain still there this morning but not as bad last night due to having done some stretching of the hip area before the run.
Running - road (Easy) 56:34  7.06 mi (8:01 / mi) +291ft 7:43 / mi
Easy run from home around country roads. Another windy day. Felt ok apart from some pain around the pelvic area. I think this is related to tight muscles in the hip area which have caused me a bit of bother around this area before. I have some good stretches for this area which I had been doing but stopped so will need to do again.
Finished with 6 strideouts.
Running - road (Moderate / tempo) 1:18:45  11.28 mi (6:59 / mi) +420ft 6:45 / mi
Club run. I choose the route which ended up a bit longer than normal! Great evening for running though with little wind and cool temps. Felt good during the run which started off slowly and then built to more of a steady/tempo pace from mile 5 onwards. Quads felt a bit heavy towards the end but all good other than that.
all weeks |