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Training Log: Rich

In the last 7 days:

activity # timemileskm+m
  Running9 8:06:24 63.76(7:38) 102.62(4:44) 744
  Strength and Conditioning2 1:01:48 2.1 3.39
  Total10 9:08:12 65.87 106.0 744
  [1-5]10 9:02:35
averages - weight:66.6kg
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TuWeThFrSaSuMo

Sunday May 21 #

10 AM

Running long 2:05:09 [2] 27.33 km (4:35 / km) +190m 4:25 / km
weight:66.3kg shoes: Adidas Adizero Adios Boost (4)

Fairly convoluted route so I was never too far from home. Amy was getting stomach contractions in the early hours so not the best nights sleep for either of us. Anyway, contractions stopped and we still wait but due date is not for another week.

Saturday May 20 #

8 AM

Running warm up/down 20:14 intensity: (36 @0) + (1:58 @1) + (12:59 @2) + (4:41 @3) 4.18 km (4:50 / km) +51m 4:34 / km
ahr:134 max:150 weight:67.3kg shoes: Adidas Adizero Adios Boost (4)

To Parkrun, not feeling particularly good this morning again. Feels like a bit of CFS has set in; baby due any day so it could be the impending change to routine (I'm a man of routine) and sleepless nights that may be about to happen.

Running tempo 17:50 intensity: (3 @0) + (6 @1) + (6 @2) + (12 @3) + (17:23 @4) 5.08 km (3:31 / km) +36m 3:24 / km
ahr:164 max:169 shoes: Adidas Adizero Adios Boost (4)

Parkrun Brierley

Was as hard work as I thought it would be. AHR of 164 and max of 169 so was not even a Threshold pace. Positive is that V02 max predictor on my Garmin (normally pretty accurate) suggests aerobically I'm in good form and should be running this in ~16mins. Just need some patients.

Running warm up/down 37:32 intensity: (4:36 @0) + (21:49 @1) + (10:55 @2) + (12 @3) 6.88 km (5:27 / km) +16m 5:24 / km
ahr:119 max:140 shoes: Adidas Adizero Adios Boost (4)

Extended WD instead of intervals today as my legs weren't felling up to it.

Friday May 19 #

5 PM

Running 33:01 intensity: (22 @0) + (18:01 @1) + (14:33 @2) + (5 @3) 6.96 km (4:45 / km) +21m 4:40 / km
ahr:124 max:140 shoes: Skechers Gomeb Speed 3

Easy post run jog. Felt awful.

Thursday May 18 #

6 AM

Strength and Conditioning 20:00 [1]
weight:66.7kg

7 AM

Running 17:25 [2] 3.56 km (4:53 / km) +23m 4:44 / km
shoes: Adidas Adizero Adios Boost (4)

ITW, running late so only to Sutton Parkway this morning.
5 PM

Running 26:39 [2] 4.75 km (5:37 / km) +51m 5:20 / km
shoes: Adidas Adizero Adios Boost (4)

HFW with heavy bag and heavy rain. I planned to get back out but it was tempting to sack it off.

Running intervals 30:35 intensity: (19:20 @1) + (11:15 @5) 7.25 km (4:13 / km) +62m 4:03 / km
shoes: Adidas Adizero Adios Boost (4)

Decided to doing an shorter session than originally planned which made it mentally much easier to get back out the door into the rain. Did 15 x 45/15s.

Wednesday May 17 #

12 PM

Running 39:40 [2] 9.16 km (4:20 / km) +19m 4:17 / km
weight:66kg shoes: Inov8 Road-X 233

Damp lunch time jog.
5 PM

Running 44:19 [2] 9.22 km (4:49 / km) +65m 4:39 / km
shoes: Skechers Gomeb Speed 3

Easy jog, feeling pretty tired this evening.

Tuesday May 16 #

6 AM

Strength and Conditioning 41:48 [3] 3.39 km (12:21 / km)
weight:66.7kg shoes: Inov8 F-lite 195

Circuits

Running 22:29 [2] 4.78 km (4:42 / km) +27m 4:34 / km
shoes: Adidas Adizero Takumi Sen 2

6 PM

Running warm up/down 21:39 [1] 4.28 km (5:03 / km) +177m 4:11 / km
shoes: Adidas Adizero Takumi Sen 2

Running intervals 29:35 intensity: (14:35 @1) + (15:00 @5) 5.3 km (5:35 / km) +1m 5:35 / km
shoes: Adidas Adizero Takumi Sen 2

3 x 200m (60s), 3 x 400m (75s), 2 x 600m (90s), 3 x 400m (75s), 3 x 200m (60s)

Very much harder than it should tonight. Track was damps, slippy and it was pretty windy. Good to do some proper speed work though.

Running warm up/down 20:17 [1] 3.89 km (5:13 / km) +5m 5:11 / km
shoes: Adidas Adizero Takumi Sen 2

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