Training Log Archive: ianellwood

In the 7 days ending Aug 12, 2017:

activity

time

miles

Running

3:36:40

29.7

(7:18)

47.8

(4:32)

Strength and conditioning

24:00

Total

4:00:40

29.7

47.8

1:48

0:00

8 AM

Running warm up/down 12:00 [2] 2.5 km (4:48 / km)

Running tempo 18:11 [4] 5.0 km (3:38 / km)

Was going to go slower but I got in a race with the australian ladies steeplechaser. That was until she did the last K in 2.50 haha

Running warm up/down 15:58 [2] 2.5 km (6:23 / km)

11 PM

Running 13:20 [2] 2.6 km (5:08 / km)

Running intervals 11:30 [5] 2.7 km (4:16 / km)

90s fast, 1 minute recovery. Gsrmin said I did about 450 each time. Got finished at work late so didn't fancy a huge session.

Running warm up/down 11:30 [2] 2.3 km (5:00 / km)

Strength and conditioning 24:00 [3]

Running 25:51 [2] 5.2 km (4:58 / km)

Legs felt awful the past few days. Back to normal now

9 AM

Running 17:20 [2] 3.4 km (5:06 / km)

Easy jog to the mire and then some strides.

Running race 36:14 [5] 10.0 km (3:37 / km)

My second fastest ever 10km. Hoped to be under 36 but still pretty pleased. Now all my efforts towards the GNR.

Running warm up/down 13:35 [1] 2.7 km (5:02 / km)

5 PM

Running 41:11 [3] 8.9 km (4:38 / km)

Felt good so went for a run with Glen