Training Log: RunarS
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Easy run||4|| 5:19:00|| 36.35||(8:47)|| 58.5||(5:27)|| 505|
| ||Alternating||1|| 1:36:00|| 13.36||(7:11)|| 21.5||(4:28)|| 203|
| ||Strength - legs and core||2|| 40:00|
| ||Total||7|| 7:35:00|| 49.71|| 80.0|| 708|
| ||[1-5]||5|| 6:55:00|
|averages - sleep:8.1|
Strength - legs and core 20:00 
The regular strength session #1
Easy run 1:22:00  15.6 km (5:15 / km) +113m 5:04 / km
slept:8.0 shoes: Salming Greyhound
Good night sleep
Drills + 60'easy + 6 x strides.
Legs were tired and sluggish - as was to be expected after yesterdays session. But no pain or niggles - just fatigue and general stiffnes (especially calfs and quads). Got better during the run and strides weren't too bad.
Alternating 1:36:00  21.5 km (4:28 / km) +203m 4:16 / km
slept:8.0 shoes: Saucony Endorphine Pro - Blue
Another really good night sleep where I woke up before the alarm.
Drills + 20mins easy + alternating avg. 3:14/3:45min km (1000m/600m) + 20mins easy.
Eventually I decided to do this session on the treadmill as I wanted to have 100% control of the environment and do whatever I could do make sure I got a good session. Wanted that confidence boost ahead of next weekend. Used the same treadmill as I did for the 400m a couple of weeks back as I know that one and that the speed correlates well to actual speed outside. So drills and easy to gym, then additional 5mins before doing the alternation. All done with 1% incline. Started with 3:15 pace, but moved up to 3:14 as I felt really good. Stayed with that pace until the last fast segment where I did 3:12 pace. Felt good from the moment I left the house today. Both mentally and physically and knew I would nail the session. Sometimes you just know. The first two fast 1000m felt "easy" but then it got harder and I could feel it by the end. But - in a good way. I could still have pushed even harder and it felt so different from 2 weeks ago. Yes - it was on the treadmill but still, legs were compltely different. And same with the mindset. A confidence boost and probably the best alternating session I've ever done. Good sunday. No pains or niggles, super fresh legs.
Easy run 1:12:00  13.3 km (5:25 / km) +105m 5:12 / km
Really good night sleep - woke up by myself around 6:30.
Drills + Easy + 8x10sec hill sprints.
Slightly shorter timewise than planned - tot. 60mins, not 70. But hill sprints went really well - legs really good and felt fast. No pains or niggles. Looking forward to tomorrows session.
Strength - legs and core 20:00 
Legs and core again :) Felt good.
Easy run 1:22:00  14.6 km (5:37 / km) +109m 5:25 / km
slept:8.0 shoes: Saucony Endorphine Shift
Good night sleep!
Drills + 60' easy with Laura + 6 x strides.
Legs felt fine, calfs a bit stiff but not too bad. No pains or niggles. Strides were pretty good - especially the last 4. Felt fast and fluid.
Easy run 1:23:00  15.0 km (5:32 / km) +178m 5:13 / km
slept:8.0 shoes: Saucony Peregrine 10 - Grey
Ok night sleep. The fat cat was a bit restless and kept waking me up.
Drills + 61' on the trails + 6 x strides.
As expected, legs were a bit stiff and tired from yesterday. But not too bad. And no pains or niggles. Ran relaxed and enjoyed the run in sunny, cold weather. The strides started slow and sluggish, but the last 2 were pretty good actually.
all weeks |