Training Log: LuT
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||5|| 6:00:37|| 46.06||(7:50)|| 74.12||(4:52)|| 412|
| ||Strength and Conditioning||2|| 1:30:00|
| ||Total||7|| 7:30:37|| 46.06|| 74.12|| 412|
|averages - sleep:7.5|
Strength and Conditioning 50:00 
Running warm up/down 29:00  3.3 mi (8:47 / mi)
Running intervals 25:00  4.15 mi (6:01 / mi)
5 x 5 minutes @ 6 min/mile (2 min jog/walk recovery) round Murrells.
Feeling nice and bouncy. 4th and 5th hurt, but pushed hard and managed a 5:56 pace last rep.
Running 1:29:47  10.5 mi (8:33 / mi) +200m 8:04 / mi
A shadow of inner shin pain after yday's run had me off-roading it for today's easy miles. Up to Slindon for some floundering in the mud. Impossible to run at any sort of pace but that suited my tired legs just fine. Nice to grab some vit D from Mr Sun.
Running warm up/down 26:42  3.0 mi (8:54 / mi)
shoes: New Balance
2 WU, 1 WD
Running tempo 48:56  7.0 mi (6:59 / mi) +52m 6:50 / mi
Not feeling good. Tired, plus strong, cold wind and squally rain. Struggling to stay under 7'/mile. Still, 7 more fast miles in the bag.
Strength and Conditioning 40:00 
Core, glutes 'n' feet
Running 1:47:48  14.0 mi (7:42 / mi) +100m 7:32 / mi
shoes: New Balance
First in a new series of 'do long runs a bit faster'. Wasn't looking forward to it much either. But chose a lovely route through the winding, wooded lanes of Binsted and Tortington, which I had completely to myself. Just seemed to chug through the miles without any discomfort or even effort. Lovely lovely. Fought hints of fatigue in the final stages with two 7:20 miles to finish.
Good week! 48.1 total.
Running race (Parkrun) 21:24  5.0 km (4:17 / km) +60m 4:02 / km
Muddy chichester parkrun. Wasn’t feeling up to much on the start line, but halfway round first lap realised the guys I was running with weren’t pulling away and the one or two in front were getting closer. So for the first time ever moved into the lead. Felt a bit panicky, the pressure of front-running being quite alien to me. Never thought I’d hold it; at the bottom of each lap I could hear the guy behind me getting closer. But somehow managed to pull away going up the hill. Then, miraculously, the finish was in sight and I’d managed to hold him off. Quite happy with the time given the conditions, and pleased to take the win (but not going to get used to it).
Running warm up/down 12:00  1.0 mi (12:00 / mi)
all weeks |