Training Log: LuT
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||6|| 7:49:16|| 54.7||(8:35)|| 88.03||(5:20)|| 1170|
| ||Strength and Conditioning||2|| 25:00|
| ||Total||6|| 8:14:16|| 54.7|| 88.03|| 1170|
|averages - rhr:50|
Running 1:43:00  12.3 mi (8:22 / mi) +200m 7:58 / mi
Boars hill. Switched to my old trail shoes as fed up with blisters. Much better in these. Alternating between feeling good and feeling tired. Did 20 x 30s(30s off) efforts at the end.
Running tempo 35:32  5.2 mi (6:50 / mi) +60m 6:36 / mi
shoes: New Balance
Haven't done this session for over a month so was hoping for a PB. Didn't look promising from the start - legs were still heavy with 0 spring. Managed to pick up a bit of speed in the final mile but breathing hard. 8 secs down on last time. Hoping it's just fatigue from a week of heavy training.
Running warm up/down 10:00  1.0 mi (10:00 / mi)
Strength and Conditioning (Core) 10:00 
Running 32:10  3.2 mi (10:03 / mi) +60m 9:30 / mi
shoes: New Balance
Mostly to enjoy the long, light evening. Legs, predictably, were leaden.
Strength and Conditioning (Core) 15:00 
Running long 3:19:04  21.0 mi (9:29 / mi) +700m 8:35 / mi
Had forgotten how hilly the Downs are. But nonetheless so happy to be back, and on a beautiful summery day.
From Kithurst Hill car park, all the way along the SDW to Glatting Beacon, then down to Littleton Farm, up Littleton down, Tegleaze, Oxen Down, up through Selhurst, down to Eartham, Nore Hill, Slindon, Walberton, home. Wheels came off around Slindon - feet were blistering so badly in my O shoes and was severely dehydrated. So stopped for a drink at Slindon caf. Then, feeling refreshed, attempted to pick up the pace for the last few miles.
Running intervals 51:30  8.0 mi (6:26 / mi)
12 x 1km (or slightly over) with 1 minute recovery (along my 8 mile tempo route)
4:31, 4:04, 3:58, 4:22, 3:53, 4:22, 4:30, 4:02, 4:30, 4:04, 4:20, 4:45
Obviously didn't measure the intervals out very accurately beforehand because splits were so inconsistent. Worked so hard though and pleased with how I felt.
Shame about the last interval - a guy waiting at the bus stop on St Clements decided to stick his foot out as I was running past. Tripped and fell, carried on straight away, but felt shaken and upset for the remainder. Coloured what otherwise would've been a great session on a beautiful afternoon.
Running warm up/down 20:00  2.0 mi (10:00 / mi)
Running hills 18:00  2.0 mi (9:00 / mi) +150m 7:18 / mi
6 x the usual hill.
1:16, 1:20, 1:15, 1:14, 1:15, 1:18
Legs were not having any of it. Really sore and tired - felt like I was working much harder than usual. Was going to do 8 or 10 but thought it'd be better to listen to my body.
all weeks |