In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Hike||2|| 4:30:00|| 12.82||(21:04)|| 20.63||(13:05)|| 192|
| ||Run||4|| 3:32:10|| 24.74||(8:34)|| 39.82||(5:20)|| 309|
| ||Cycle||1|| 1:00:32|| 18.14||(3:20)|| 29.2||(2:04)|| 230|
| ||Circuits||1|| 24:00|
| ||Total||8|| 9:26:42|| 55.71|| 89.65|| 731|
Run intervals 1:26:14  15.24 km (5:40 / km) +48m 5:34 / km
4 sets of 4 x 400m (60s recovery), 3 mins recovery between sets. Split times: 84, 84, 84, 85 // 87, 85, 85, 86 // 86, 83, 85, 86 // 86, 85, 88, 83.
This hurt, definitely my own fault for doing it wrong; first 2 sets were supposed to be 88s, 3rd set 85s bf final set as fast as possible. Too bad I'm incapable of pacing and fabulous at setting off too fast! I am happy that I've definitely improved though, these were faster than when I last did a session involving 400s (2 x 6 x 400m) and this was on grass with a headwind instead of on a track. Looks like the speed work is paying off!
Doing the virtual 5k road relays next week so will see how that plays out. Hoping I've improved!
Cycle 1:00:32  29.2 km (2:04 / km) +230m 2:00 / km
Easy hour Zwift spin whilst on a video group chat with my gals! Great way of socialising and nearly have the setup optimised, just need speakers to make them louder!
Also went up Box Hill without meaning to.. When Zwift turns you onto the climb you were hoping to go straight past and avoid...
Hike 2:30:00  12.63 km (11:53 / km) +54m 11:38 / km
Stroll to get out. Being so stationary every day drives me crazy. Think it's also the reason my legs have been broken recently.... Need to get out more to keep my legs moving! Within the current social constraints of course, although this is definitely an essential!
Was nice to get out in the sunshine and chill to tunes. Managed to find some less busy trails so belting out 'Walking on Sunshine' was thankfully not a matter of embarrassments!
Circuits 24:00 
Quick but pretty intense blast! Focus on hip strength and core.
90s jump rope/30s rest
2 x hip routine alternating each side, no rest (30s clam, 30s side leg lift, 30s forward leg circles, 30s backward leg circles, 30s toe taps)
5 x 30s plank/30s Russian twists/30s mountain climbers/30s rest
90s jump rope/30s rest
Run intervals 1:02:21  12.03 km (5:11 / km) +143m 4:54 / km
6 x Beacon Hill Road reps with downhill recovery. Busy! Kept pace at tempo instead of max because my legs were still feeling a bit urgh. Felt better at the end for having been shaken out though. Knee niggling, hopefully today's circuits will have helped!
These shorts are dead cute but bloody hell they chafe like anything. Finished the session with blood again urgh (bit grim). Need a new pair.
Saw Jess Judd!
Hike 2:00:00  8.0 km (15:00 / km) +138m 13:49 / km
Walk to Outwoods to go sit in a tree for a bit and contemplate life. Saw 7 other people despite it technically being closed. Scandalous.
Run 24:40  5.4 km (4:34 / km) +32m 4:26 / km
Road loop (extension 1 - up Beacon Hill Road). Took Ali's phone and had Strava Beacon going so people could track my progress! Definitely made my easy pace a bit faster. Legs still feeling a bit icky but hopefully they'll be better after this.. Knee and heel are niggly urgh.
Run 38:55  7.15 km (5:27 / km) +86m 5:08 / km
Easy loop. Legs are crying and didn't want to do anything.
all weeks |