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Training Log Archive: RichieR

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Running5 5:47:21 47.65(7:17) 76.68(4:32) 483
  Total5 5:47:21 47.65(7:17) 76.68(4:32) 483
averages - sleep:5

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Sunday Oct 16, 2016 #

12 PM

Running (Easy) 1:21:41 [1] 18.0 km (4:32 / km) +42m 4:29 / km
shoes: New Balance Boracay V2 (Blue)

Easy run, out and back along the canal. Very comfortable pace, finished off with 6 x strideouts. Legs felt good, occasional twinge right foot, aches a little now and again.

Saturday Oct 15, 2016 #

4 PM

Running (Fartlek) 1:08:40 [4] 16.0 km (4:18 / km) +175m 4:04 / km
shoes: New Balance Boracay V2 (Blue)

Easy 20 minutes warm up followed by 15 x 1 minute (5k pace)/1minute roll-on, then 20 minutes warm down. Good session, managed to keep a steady pace after each effort. Ran on undulating forest roads so a bit of everything - flat, uphill, downhill.

Friday Oct 14, 2016 #

10 AM

Running (Moderate) 1:03:00 [3] 14.9 km (4:14 / km) +77m 4:07 / km
shoes: New Balance Boracay V2 (Blue)

Moderate paced run this morning, felt very comfortable. Cold and wet conditions so took a little while to warm up but then pace felt very easy. Left Achilles a little stiff in the first mile then eased off, Right foot occasional twinge.

Wednesday Oct 12, 2016 #

1 PM

Note

Strength exercises 45 minutes.
2 PM

Running (Hill sprints) 1:14:00 [5] 13.68 km (5:25 / km) +154m 5:07 / km
shoes: New Balance Boracay V2 (Blue)

Easy 20 minutes warm up followed by 4 x strideouts then 4 x 60 seconds hill sprints, then 6 x 30 seconds hill sprints, warm down 20 minutes. Did some strength exercises before this session so was well warmed up by the start of the efforts. Managed to reach the same point on the hill each rep so was pacing it well. Breathing hard after each rep and enjoyed it.

Monday Oct 10, 2016 #

7 PM

Running (Moderate) 1:00:00 [3] 14.1 km (4:15 / km) +35m 4:12 / km
slept:5.0 shoes: New Balance Boracay V2 (Blue)

Moderate paced run with 7 x speed variations. No issues, feet felt ok today.

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