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Training Log Archive: Thompass

In the 7 days ending Jan 22:

activity # timemileskm+mload
  Running10 6:26:23 45.71(8:27) 73.57(5:15) 962292.5
  Strength2 2:30:00
  Cross Training2 1:57:0058.5
  Total14 10:53:23 45.71 73.57 962351.0
  [1-5]12 8:23:23

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Wednesday Jan 22 #

10 AM

Cross Training 42:00 [2]

Awesome. 30 mins at gym then to lecture after showering.
4 PM

Cross Training 1:15:00 [2]

Grinding out the minutes before the meeting.

Tuesday Jan 21 #

6 PM

Running 12:14 intensity: (3:47 @1) + (8:27 @2) 2.29 km (5:21 / km) +15m 5:10 / km
ahr:130 max:142 shoes: Asics Gel Kayano 25

Running 40:02 intensity: (1:05 @1) + (10:04 @2) + (25:17 @3) + (3:34 @4) + (2 @5) 6.04 km (6:37 / km) +361m 5:06 / km
ahr:155 max:189 shoes: VJ Bolds

Running 8:04 intensity: (7 @1) + (17 @2) + (4:21 @3) + (3:19 @4) 1.17 km (6:53 / km) +48m 5:42 / km
ahr:162 max:180 shoes: Asics Gel Kayano 25

Backing off asap. Heel was mostly fine for the session, good up the bog, but downhill onto the road something got irritated and I wasn't able to run the rest of the way home without strong pain. Appt. with physio needs to happen, and switching to spinning for the foreseeable future. Calf raises.

Monday Jan 20 #

6 PM

Running 35:44 intensity: (2:19 @1) + (25:36 @2) + (7:34 @3) + (15 @4) 7.53 km (4:45 / km) +25m 4:40 / km
ahr:143 max:169 shoes: Asics Gel-DS Trainer 24

Run about the meadows, the part of the day where my heel was still fine.

Running 5:02 intensity: (26 @1) + (4:36 @2) 0.95 km (5:16 / km) +15m 4:54 / km
ahr:141 max:150 shoes: Asics Gel-DS Trainer 24

7 PM

Strength 1:15:00 [0]
shoes: Under Armour Lightning 2

Aaaand heel reacted during the hopping, first time I felt it was Saturday cooling down from the session, then during gym, and now it's a bit tender. Will keep an eye on it. Possible cause is shoes, don't have as much support as expected because didn't realize they're competition shoes, good news on the back of that is mileage shoes should arrive tomorrow and now I have racing flats which I couldn't say earlier.

Sunday Jan 19 #

2 PM

Running 1:32:24 intensity: (54 @1) + (29:29 @2) + (56:53 @3) + (5:08 @4) 17.69 km (5:13 / km) +253m 4:52 / km
ahr:154 max:174 shoes: Asics Gel-DS Trainer 24

Started off feeling pretty good for the first fifty minutes but deteriorated towards the end and felt pretty grindy finishing it up. Didn't go for an extra loop for the mileage, didn't feel beneficial.

Saturday Jan 18 #

12 PM

Running 16:25 intensity: (1:04 @1) + (1:20 @2) + (1:57 @3) + (12:04 @4) 3.05 km (5:23 / km)
ahr:163 max:175 shoes: Asics Gel-DS Trainer 24

Running 36:32 intensity: (4 @1) + (1:20 @2) + (1:26 @3) + (33:42 @4) 8.58 km (4:16 / km)
ahr:171 max:184 shoes: Asics Gel-DS Trainer 24

25 min tempo around the Meadows, then 5x strides, around 22 seconds. Thought about doing parkrun but realized it was too late to get the bus there. Starting to get very tempted. Good mix, tempo felt decently strong, and strides felt decently quick. Sunny day did not do anything for my hands, freezing cold.

Running 14:32 intensity: (16 @2) + (55 @3) + (13:21 @4) 2.68 km (5:25 / km) +13m 5:18 / km
ahr:169 max:178 shoes: Asics Gel-DS Trainer 24

Friday Jan 17 #

8 AM

Running 30:40 intensity: (3:37 @1) + (11:21 @2) + (14:57 @3) + (45 @4) 5.93 km (5:10 / km) +42m 5:00 / km
ahr:147 max:174 shoes: Asics Gel Kayano 25

Meadows laps, wonderful stuff
11 AM

Note

Sprint Map
Long Map
Middle Map
Just putting the US JWOC trials terrain all together in one place for anyone who wants to look at them.
6 PM

Running 42:14 intensity: (39 @1) + (4:28 @2) + (5:39 @3) + (29:58 @4) + (1:30 @5) 7.83 km (5:24 / km) +130m 4:59 / km
ahr:170 max:202 shoes: Asics Gel-DS Trainer 24

New shoes arrive to relieve the Gel Kayano of their duties, rest well my sweet princes. Up the Crags and around the Meadows, keeping things nice and simple.

Thursday Jan 16 #

12 PM

Running 22:38 intensity: (2:29 @1) + (15:05 @2) + (5:04 @3) 4.7 km (4:49 / km) +22m 4:42 / km
ahr:143 max:159 shoes: Asics Gel Kayano 25

To gym, not much time but will gather it across the day
1 PM

Strength 1:15:00 [0]

Tired gym sesh
2 PM

Running 5:04 [1] 0.95 km (5:21 / km) +14m 4:59 / km
ahr:109 max:120 shoes: Asics Gel Kayano 25

5 PM

Running 20:23 intensity: (18:44 @1) + (1:38 @2) + (1 @3) 3.25 km (6:16 / km) +14m 6:08 / km
ahr:117 max:146 shoes: Asics Gel Kayano 25

Setting into meeting
9 PM

Running 4:25 intensity: (1:59 @1) + (2:26 @2) 0.91 km (4:50 / km) +11m 4:34 / km
ahr:123 max:132 shoes: Asics Gel Kayano 25

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