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Training Log Archive: troll feet

In the 7 days ending Jun 16:

activity # timemileskm+m
  Steady run1 1:06:32 6.53(10:11) 10.51(6:20) 55
  Fell race1 56:33 5.16(10:57) 8.31(6:48) 294
  cool down4 48:33 4.65(10:27) 7.48(6:29) 45
  warm up3 34:17 3.49(9:50) 5.61(6:07) 57
  Parkrun1 27:10 3.11(8:45) 5.0(5:26) 19
  Intervals1 13:18 1.49(8:55) 2.4(5:33)
  Total7 4:06:23 24.43(10:05) 39.31(6:16) 470
averages - sleep:5.8 weight:79.6kg

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Sunday Jun 16 #

8 AM

Note
slept:6.0 weight:79.2kg

79.2 - 22.3 - 56.2
11 AM

Steady run long (Pinewoods and beach) 1:06:32 [3] 10.51 km (6:20 / km) +55m 6:10 / km
ahr:139 max:155 shoes: Parkclaw Lime green 2019

12 PM

cool down warm up/down (From beach) 14:37 [2] 2.24 km (6:32 / km) +19m 6:16 / km
ahr:141 max:147 shoes: Parkclaw Lime green 2019

Saturday Jun 15 #

5 AM

Note
slept:4.5 weight:79.8kg

79.8 - 22.4 - 56.0
snorage meant awake at 4.20 - veg vermicelli tea last night, accounts for weight inc.

At least i am awake for Kew Parkrun instead
8 AM

warm up warm up/down 7:00 [2] 1.2 km (5:50 / km) +10m 5:36 / km
ahr:126 max:139 shoes: X Talons 225's

trying out the talons
9 AM

Parkrun race (Kew Woods) 27:10 [4] 5.0 km (5:26 / km) +19m 5:20 / km
ahr:151 max:165 shoes: X Talons 225's

cool down warm up/down 14:02 [2] 2.19 km (6:24 / km) +6m 6:19 / km
ahr:135 max:150 shoes: X Talons 225's

Friday Jun 14 #

5 AM

Note
slept:6.0 weight:79.3kg

79.3 - 22.0 - 56.3
Woke up very sleepy despite a sound sleep. Maybe indicates that the cough/cold is finally on the go

Thursday Jun 13 #

5 AM

Note
slept:6.5 weight:79.3kg

79.3 - 22.3 - 56.0
7 PM

warm up warm up/down (inc hill Ch O Rd) 15:45 [2] 2.41 km (6:32 / km) +47m 5:57 / km
ahr:132 max:151 shoes: Parkclaw Lime green 2019

Fell race race (2019 Two Lads & Rhona) 56:33 [4] 8.31 km (6:48 / km) +294m 5:47 / km
ahr:151 max:166 shoes: Parkclaw Lime green 2019

Agree to pair Rhona and good muddy outing that was never going to triuble 50.46 PB from 2014 - ran together until Two Lads summit then raced on. No descending issues on the rocky trail before DSA to finish well
8 PM

cool down warm up/down (insufficient cooldown) 4:47 [1] 0.6 km (7:58 / km) +20m 6:50 / km
ahr:131 max:144 shoes: Parkclaw Lime green 2019

blamed short cooldown on too hilly. Need to be less of a wuss.

Wednesday Jun 12 #

5 AM

Note
slept:6.75 weight:80kg (rest day)

80.0 - 22.7 - 55.6
7 PM

warm up warm up/down (Steady ) 11:32 [2] 2.0 km (5:46 / km)
ahr:136 max:147 shoes: Saucony Peregrine 5 (trail)

Intervals intervals (Kenl 6x400 in 108/25s) 13:18 [5] 2.4 km (5:32 / km)
ahr:157 max:170 shoes: Saucony Peregrine 5 (trail)

Good session though got the HR up more noticeable than the usual 160-163 max. 25 secs recovery felt tough, right not to my initial 20 secs plan
106, 108, 108, 107, 108, 108.
Again, harder on reps 1 3 & 5 as running into breeze.

cool down warm up/down (Tooo fast) 15:07 [2] 2.45 km (6:10 / km)
ahr:144 max:153 shoes: Saucony Peregrine 5 (trail)

Tuesday Jun 11 #

7 AM

Note
slept:6.0 weight:79.5kg

79.5 - 22.3 - 56.0
Much better at last

Monday Jun 10 #

7 AM

Note
slept:5.0 weight:80.2kg (rest day)

80.2 - 22.7 - 55.7

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