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Training Log: TimM

In the last 7 days:

activity # timemileskm+m
  Running12 12:27:25 98.88(7:34) 159.13(4:42) 995
  Total12 12:27:25 98.88(7:34) 159.13(4:42) 995
  [1-5]12 12:25:26
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2:39
0:00
ThFrSaSuMoTuWe

Wednesday Feb 21 #

11 AM

Running 25:05 intensity: (10 @1) + (24:55 @2) 5.36 km (4:41 / km) +31m 4:33 / km
ahr:149 max:167 shoes: Hoka Kawana

Easy meadows. Served as a good sugar reducer. Quite tired today.
5 PM

Running 49:21 intensity: (4 @0) + (29 @1) + (27:08 @2) + (20:08 @3) + (57 @4) + (35 @5) 10.28 km (4:48 / km) +11m 4:46 / km
ahr:161 max:190 shoes: Nike Vomero 16

Tuesday Feb 20 #

9 AM

Running 35:49 intensity: (26 @0) + (51 @1) + (34:32 @2) 6.64 km (5:24 / km) +103m 5:00 / km
ahr:146 max:162 shoes: Hoka Kawana

Easy bog with Ali
6 PM

Running 1:31:43 intensity: (1:02 @1) + (1:27:14 @2) + (3:27 @3) 22.55 km (4:04 / km) +49m 4:01 / km
ahr:146 max:178 shoes: Nike Pegasus Turbo Next Nature

12, 8, 6, 4, 4 with the usual quarter floats.

Started with Finn, Eddie, Felix and Jack E this time. Legs feeling tight and stiff tonight, so didn't quite have the same relaxed flow as previous weeks. Found the float much harder with them at 3.45s so when I started heading off the back I didn't try catch up and then completed the rest solo. Kept about the same paces for the reps, just slower floats.

Monday Feb 19 #

12 PM

Running 1:03:02 intensity: (22 @1) + (55:50 @2) + (6:50 @3) 11.79 km (5:21 / km) +158m 5:01 / km
ahr:158 max:179 shoes: Hoka Kawana

Easy Blackford with a great pack of unemployed plus Bash and Dash.
5 PM

Running 1:00:09 intensity: (45:21 @2) + (14:01 @3) + (47 @4) 10.75 km (5:36 / km) +101m 5:21 / km
ahr:163 max:183 shoes: Hoka Kawana

Very ploddy up Craiglockart with Ali and Bash. Had planned a three week cut going roughly 140km -> 120km -> 100km (race week) but I'm having doubts.

Sunday Feb 18 #

9 AM

Running 51:22 intensity: (16 @0) + (52 @1) + (42:43 @2) + (7:31 @3) 10.45 km (4:55 / km) +88m 4:43 / km
ahr:158 max:177 shoes: Hoka Kawana

Easy seat and meadows. Enjoying the sun, legs a little sore but nothing too bad. Must order some new shoes, these ones are starting to get worn out.

Saturday Feb 17 #

11 AM

Running 2:39:06 intensity: (36 @0) + (50 @1) + (1:45:20 @2) + (45:57 @3) + (6:10 @4) + (13 @5) 38.76 km (4:06 / km) +7m 4:06 / km
ahr:162 max:192 shoes: Nike Pegasus Turbo Next Nature

2 x 12km (2km) along the canal.

Anna's suggestion which I'd met with plenty of grumbliness. Legs have also felt sore and shit since Wednesday so expected to feel rubbish - gave myself the aim of ~3.40s as a way to feel OK doing it.

In reality, this was the best MP session yet, which isn't difficult as it's the only one I've comfortably managed to sustain it. Was surprised when I looked at watch early on in the first and saw the pace - it felt real nice. Also helped the mentals and didn't really find it too much of a drag, there was always a way of rationalising it as not far to go. Took a dump after the first and felt reasonably confident I'd be able to replicate on the way back. The second k flashed up as 3.15 - not sure what the hell happened there, but hoped it wouldn't jeorpodise the rest. From 6k onwards the legs started to tie up, particularly so in the last 3k, but thankfully I was able to keep the pace even at times when I felt certain it was more like 4s.

Definitely a confidence boost, but there's still pretty much a half marathon to maintain it for, and I still lack much confidence in being able to do that.

1st 12km: 42.00 (3.30s)
2nd 12km: 41.12 (3.26s)

Ate a pack of clif blocks and a gu gel just before leaving as sugars were plunging. From there the usual gel every 30mins. Big maurten, mountain fuel, big maurten, torq. Starting to feel sick but not too bad. Anna had taken a soft Flask and a I had a small sip in the break - needed it much more than I realised. The big maurten packs a fair number more carbs so shall switch to those.

Friday Feb 16 #

10 AM

Running 49:56 intensity: (30 @0) + (1:02 @1) + (46:20 @2) + (2:04 @3) 9.9 km (5:03 / km) +109m 4:47 / km
ahr:148 max:172 shoes: Hoka Kawana

Easy Mile, Seat and Meadows with Ali. A joyous birthday affair.
4 PM

Running 41:07 intensity: (41 @1) + (36:06 @2) + (3:39 @3) + (41 @4) 7.5 km (5:29 / km) +144m 5:00 / km
ahr:153 max:184 shoes: Hoka Kawana

Easy Blackford with Ali and Bash - lovely evening out. Two runs, two interviews and a saints victory, what a birthday!

Thursday Feb 15 #

9 AM

Running 50:06 intensity: (4:05 @1) + (46:01 @2) 9.98 km (5:01 / km) +85m 4:49 / km
ahr:139 max:159 shoes: Hoka Kawana

Seat and Meadows laps with Al. Legs feeling rubbish.
5 PM

Running 1:10:39 intensity: (7 @0) + (13 @1) + (39:24 @2) + (30:00 @3) + (55 @4) 15.17 km (4:39 / km) +109m 4:30 / km
ahr:165 max:184 shoes: Hoka Kawana

Seat and Meadows laps with myself. Legs not feeling rubbish, that's the second time this week they've recovered from AM to PM. But still CBA with a session so kept it easy and did some token strides.

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