Training Log Archive: ianellwood

In the 7 days ending May 12, 2018:

activity

time

miles

Running

5:33:31

43.25

(7:43)

69.6

(4:48)

Strength and conditioning

16:00

Total

5:49:31

43.25

69.6

1:58

0:00

Running warm up/down 5:36 [3] 1.0 km (5:36 / km)

9 AM

Running tempo 17:58 [4] 5.0 km (3:36 / km)

First ever parkrun at Dartford Heath. Really chuffed with the time as I took it easyish. Finished first so it counts as a course record.

Running 42:22 [2] 8.0 km (5:18 / km)

Running 17:00 [1] 3.0 km (5:40 / km)

Running hills 49:11 [4] 9.0 km (5:28 / km)

Mostly easy running but did 2 sets of five hills reps. First longer about 28 seconds, the second about 12 seconds but much steeper

Strength and conditioning 16:00 [3]

7 PM

Running warm up/down 11:48 [3] 3.2 km (3:41 / km)

Running intervals 25:00 [5] 7.2 km (3:28 / km)

3x 2000m. First rep was 6.40, 6.48, 6.48. 400m recovery

Running 4:00 [3] 0.8 km (5:00 / km)

Strides

7 AM

Running 42:36 [2] 8.2 km (5:12 / km)

11 AM

Running long 1:58:00 [3] 24.2 km (4:53 / km)

Lots of random breaks as I was exploring an area I didn't know well. Felt pretty good