In the last 7 days:
|activity|| # ||time||miles||km||+ft|
| ||Running - road||4|| 4:54:31|| 38.28||(7:42)|| 61.61||(4:47)|| 1743|
| ||Running - trail||1|| 1:20:05|| 10.36||(7:44)|| 16.67||(4:48)|| 794|
| ||Treadmill||1|| 1:00:00|| 7.0||(8:34)|| 11.27||(5:20)|
| ||Total||6|| 7:14:36|| 55.64||(7:49)|| 89.54||(4:51)|| 2537|
|averages - sleep:7.3 rhr:42|
Running - road (Moderate ) 1:44:36  14.02 mi (7:28 / mi) +820ft 7:04 / mi
ahr:148 max:165 slept:8.0
Out and back long run along a road that runs from my house out towards Larne. Ran 7 miles out, turned and came back the same way. The road undulates constantly which breaks it up a bit and is also quite scenic. Enjoyed this run. Did the warm-up routine prior to going outside. Felt a bit heavy legged to start but loosened up after a few miles and settled into a rhythm. Mostly consistent pacing with a few quicker miles towards the end.
Reflected on yesterday’s race and feel satisfied with it, particularly the effort level.
Running - trail (Easy) 23:22  2.7 mi (8:39 / mi) +108ft 8:20 / mi
Running - trail race (Gosford Forest 10k) 40:28  6.02 mi (6:43 / mi) +525ft 6:13 / mi
ahr:168 max:191 slept:7.0
First time doing this race or running in this forest. Undulating course with very few flat sections. Mainly forest tracks and trails which were in reasonably good condition apart from one or two muddy areas. Pleased with how it went, in terms of feeling like I had worked hard and given it a good go, although ideally would like to have got a slightly quicker time. Finished in 15th out of a big field for a trail race of about 500.
Running - trail (Easy) 16:15  1.64 mi (9:55 / mi) +161ft 9:04 / mi
Running - road (Easy + hill sprints) 36:31  4.25 mi (8:36 / mi) +184ft 8:15 / mi
Easy pre-race run plus 6 hill sprints. Felt ok, best during the hill sprints.
Treadmill (Easy) 1:00:00  7.0 mi (8:34 / mi)
Icy outside so opted for the treadmill. Comfortable easy pace. Felt good after about 20 mins of warming up and getting going. Went for a massage after
Running - road (Fartlek) 1:13:02  10.0 mi (7:18 / mi) +405ft 7:02 / mi
ahr:155 max:179 rhr:42 slept:7.0
Fartlek sandwiched between easy runs. 8,6,4,2 min tempos off 2 min roll ons. Another good but tough session. Bitterly cold night, the pavements were starting to freeze over during the latter part of the run so had to run on the road. The 8 min and 6 min tempos felt good. Started to tire during the second half of the 4 min effort and also during the last 2 min effort which ended up all being on a slight uphill gradient. Was surprised to see my watch flash up with a 5:49 mile time in the middle of this, which included part of the roll on, as it hadn’t felt like I was running as quickly as that. All body parts still feeling good!
Things have settled down again in work and it feels like I am now back into a good routine after a fairly unsettled week last week.
Running - road (Easy + speed variations ) 1:20:22  10.01 mi (8:02 / mi) +334ft 7:47 / mi
ahr:144 max:159 slept:7.5 shoes: Saucony Triumph 4
Easy run with 8 speed variations. Quite a windy evening but fairly mild. Legs/quads are now feeling totally recovered, as is my back, so everything is feeling good. First part of the run was into a fairly strong headwind. Started the speed variations after 20 mins then every 4 mins after that. Once I was properly warmed up the latter part of the run felt fantastic, I seemed to get into one of those comfortable rhythms that felt like I could run all night. Because of that I decided to keep going for a bit longer than the prescribed 60 mins and round it up to 10 miles.
all weeks |