Training Log Archive: MarkG71In the 7 days ending Feb 2, 2014:
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Sunday Feb 2, 2014 #
8 AM
Sprint intervals (Treadmill 6x5 mins) 1:07:00 9.77 mi (6:51 / mi) +520ft 6:32 / mi
shoes: New Mizuno Wave Musha
Targeting 6x5 minutes at 5.37 speed, with 3 mins recovery. Managed 5.40 speed, so pretty good.
Couldn't maintain elevation at 1.5% - dropped down to 0% for leg 5, which feels like cheating. Average elevation 1%.
Couldn't maintain elevation at 1.5% - dropped down to 0% for leg 5, which feels like cheating. Average elevation 1%.
Friday Jan 31, 2014 #
10 AM
Long Acceleration Run (Millhouses Park) 2:27:37 20.69 mi (7:08 / mi) +650ft 6:56 / mi
shoes: New Mizuno Wave Musha
Great session.
70 mins (9 miles) at 7.50 min/mile speed.
Then 50 mins at 6.17 mins/mile (target 6.18 speed)
Then 10 mins at 6.11 mins/mile (target 5.58)
Then 5 mins at 6.02 mins/mile (target 5.53)
Off the pace a bit with the faster sections - but the course has ups and downs which makes the acceleration stage more difficult. The 10 mins targeting 5.58 speed had more uphill than down, so 6.11 is not a bad speed. The final 5 mins had more down than up, so I was a little disappointed not to hit 5.53 - I thought I was on for this and would have pushed a bit harder if I'd realised I was off the pace.
Overall average speed was 6.15 per mile on a pretty tough route due to the slightly undulating laps. Very happy!
70 mins (9 miles) at 7.50 min/mile speed.
Then 50 mins at 6.17 mins/mile (target 6.18 speed)
Then 10 mins at 6.11 mins/mile (target 5.58)
Then 5 mins at 6.02 mins/mile (target 5.53)
Off the pace a bit with the faster sections - but the course has ups and downs which makes the acceleration stage more difficult. The 10 mins targeting 5.58 speed had more uphill than down, so 6.11 is not a bad speed. The final 5 mins had more down than up, so I was a little disappointed not to hit 5.53 - I thought I was on for this and would have pushed a bit harder if I'd realised I was off the pace.
Overall average speed was 6.15 per mile on a pretty tough route due to the slightly undulating laps. Very happy!
Thursday Jan 30, 2014 #
8 AM
Recovery run (Treadmill) 52:00 [2] 6.45 mi (8:04 / mi) +520ft 7:29 / mi
shoes: Nike Air Icarus
Wednesday Jan 29, 2014 #
6 AM
Medium run (Treadmill pyramid) 50:45 7.0 mi (7:15 / mi) +550ft 6:45 / mi
shoes: New Mizuno Wave Musha
Tuesday Jan 28, 2014 #
Goal Pace run (Edinburgh canal path) 1:15:52 11.6 mi (6:32 / mi) +180ft 6:27 / mi
shoes: New Mizuno Wave Musha
Did an hour at goal pace - 6.16 per mile. Out with a bit of a tail wind and back with a head wind. Pleased to keep the speed up (6.17 min/mile) running 5 miles into the headwind. Good session, less than 2 days after my 22 mile goal pace run on Sunday.