In the last 7 days:
activity # time miles km +m
Running 6 6:04:09 49.11 (7:25) 79.03 (4:36) 979
Core/Strength 1 45:45 Total 7 6:49:54 49.11 79.03 979
Running 25:03 [ ] 5.2 km (4:49 / km) 2 +80m 4:29 / km ahr:104 max:163 shoes: New Balance Vazee Pace (Grey)
Running warm up/down 21:23 [ ] 3.68 km (5:48 / km) 2 +41m 5:30 / km ahr:144 max:174 shoes: Ascis Cumulus
Running intervals 35:08 [ ] 9.44 km (3:43 / km) 4 +79m 3:34 / km ahr:173 max:189 shoes: Saucony Shay 3
Intervals - 12x2min (1min) around Delapre golf course.
Few tough dragging hills, and quite a few turn to keep it interesting and avoid the final golfers of the evening. Not feeling the freshest after a long day, but good to be back on it. Running warm up/down 15:14 [ ] 3.12 km (4:53 / km) 2 +3m 4:52 / km ahr:142 max:170 shoes: Ascis Cumulus
Running long 1:49:19 [ ] 24.19 km (4:31 / km) 2 +292m 4:16 / km ahr:154 max:180 shoes: Saucony Enduro (Green)
Struggled for the first 40 but then got more into it, glad I did this instead of session-ing today. Absolutely roasting for October, sweating away.
Core/Strength 45:45 [ ] 3
Back to basics with the deadlifts today. Didn't get there quite early enough to run pre-work too.
Running 1:11:47 [ ] 15.08 km (4:46 / km) 2 +206m 4:27 / km ahr:151 max:173 shoes: Saucony Enduro (Green)
Wiggling around exploring some new paths.
Killed the time listening to an interview with the cyclist Heinrich Haussler; a great attitude to racing in poor weather.
Running 20:08 [ ] 4.22 km (4:46 / km) 2 +49m 4:31 / km ahr:155 max:186 shoes: Saucony Enduro (Green)
Running hills 1:06:07 14.1 km (4:41 / km) intensity: (54:37 @2) + (11:30 @4) +229m 4:20 / km ahr:153 max:192
3x1km hill reps in Delapre. Nice gradual hill, just kicking up a bit more at the end. A reduced session from one Tash took me alog to Collingwood last year, but no Gin Malony to push me along this time. Enjoyed it despite tired legs, but definitely a session to come back to and build on.
all weeks |