Training Log: Mal
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||6|| 6:06:07|| 47.65||(7:41)|| 76.68||(4:46)|| 585|
| ||S and C||1|| 30:00|
| ||Total||7|| 6:36:07|| 47.65|| 76.68|| 585|
| ||[1-5]||6|| 6:06:07|
Running 52:45  11.82 km (4:28 / km) +175m 4:09 / km
ahr:142 shoes: Nike Infinity React
Easy running up to Fenham and back in the rain. Perfect.
Feeling very tired after work but got myself out and was much better for it.
Running warm up/down 53:51  8.86 km (6:05 / km) +35m 5:58 / km
shoes: Nike Zoom Fly 3
Easy to the start.
5mins walking in between then jogging waiting for Cal to come back.
5mins walking after then jogging back to catch Cal a bit of tempo trying to windshield him a little before jogging to his finish point then a bit more walk/jog before finishing with some strides where I nearly got wiped out by a car...
Running tempo 17:35  5.0 km (3:31 / km) +15m 3:28 / km
ahr:165 max:177 shoes: Nike Zoom Fly 3
First 5km tempo trying to help pace Cal in his half marathon effort...
He dropped me.
Running tempo 17:25  5.0 km (3:29 / km) +15m 3:26 / km
ahr:172 max:182 shoes: Nike Zoom Fly 3
2nd 5km effort this time pacing Cal successfully.
Much better pacing on this one
Running 59:21  10.0 km (5:56 / km) +50m 5:47 / km
shoes: Nike Infinity React
Easy exploring around Silverlink with Anna.
Finished solo with a few strides.
Feeling tired in the quads.
Running long 1:39:05  23.0 km (4:18 / km) +190m 4:08 / km
ahr:149 shoes: Nike Infinity React
Long run up at Waskerley on the Railway track with Anna on the bike. Felt amazing on the run out uphill and wanted to continue onwards though Anna was less keen. Turned to a fairly strong headwind. Was comfortable till the last mile or so.
S and C (Mobility) 30:00 
Running 27:25  5.8 km (4:44 / km) +5m 4:42 / km
ahr:138 shoes: Adidas PB Ultra Boost
Easy 5km on the Quayside pacing Hodge. He was a bit optimistic and asked for 22mins and suffered a bit towards the end. Good to see him again.
Running 38:40  7.2 km (5:22 / km) +100m 5:01 / km
shoes: Adidas PB Ultra Boost
Some easy running with Anna up at Windy Nook before heading across the road to Whitehills and up the viewing area. Then a couple of km solo to stretch the legs.
all weeks |