In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||running||6|| 7:26:45|| 40.77||(10:57)|| 65.62||(6:48)|| 3071|
| ||bike/turbo||1|| 1:00:00|
| ||S&C workout||1|| 30:00|
| ||Total||8|| 8:56:45|| 40.77|| 65.62|| 3071|
|averages - sleep:7.2|
running long (specific endurance) 2:33:50  17.86 km (8:37 / km) +1651m 5:53 / km
2:30/1250m specific endurance. Ran the ben race route, then turned and added a bit more on. Really humid day and felt yesterdays tempo effort in the legs a bit, but still felt pretty solid, and was able to crank up the pace along the road at the end which felt really good and was a good boost before trying to do it on race day!
running hills (40' tempo uphill) 1:40:01  15.4 km (6:30 / km) +664m 5:21 / km
20' easy, 40' uphill tempo, easy back down. As with last time I did this workout, felt great, seem to be able to really push it on the tempo uphills recently and felt super strong. Took it really easy on the way back down and generally feeling great.
running (easy+Hsprints) 1:03:10  11.14 km (5:40 / km) +216m 5:10 / km
60' easy plus hill sprints. Feeling good.
running (easy plus strides) 31:32  6.05 km (5:13 / km) +28m 5:06 / km
30-40' easy plus strides. Feeling good, rested.
running hills (5min hill reps) 1:07:21  9.16 km (7:21 / km) +485m 5:49 / km
15' easy, 4x %min hill reps, 15' easy. Knock-on effects from the disaster at work meant that I didn't get much sleep and so was pretty knackered for this workout. Made the est attempt on it I could, and aside from the fatigue, still overall feeling really good.
running (easy+strides) 30:51  6.01 km (5:08 / km) +27m 5:01 / km
30-40' easy plus strides. Feeling good, though long and disastrous day at work meant I couldn't get my 60' on the bike done...
all weeks |