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Training Log Archive: Thompass

In the 7 days ending Feb 2:

activity # timemileskm+mload
  Running9 5:57:53 42.18(8:29) 67.88(5:16) 818225.0
  Strength2 2:30:00
  Cross Training4 2:09:0087.5
  Total13 10:36:53 42.18 67.88 818312.5
  [1-5]11 8:06:53

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MoTuWeThFrSaSu

Sunday Feb 2 #

8 PM

Running 1:21:35 intensity: (6:39 @1) + (26:21 @2) + (24:57 @3) + (23:38 @4) 14.85 km (5:30 / km) +232m 5:06 / km
ahr:154 max:183 shoes: Asics GT-2000 7

Meh

Saturday Feb 1 #

12 PM

Running 14:14 intensity: (37 @1) + (11:19 @2) + (1:51 @3) + (27 @4) 2.66 km (5:20 / km) +24m 5:07 / km
ahr:147 max:173 shoes: Asics GT-2000 7

Running 17:50 intensity: (5:15 @2) + (12:15 @3) + (20 @4) 5.03 km (3:33 / km) +52m 3:22 / km
ahr:155 max:170 shoes: Asics Gel-DS Trainer 24

Didn't make it to the parkrun this morning so 5k in the hermitage instead while Dan tempoed. Back uphill into hermitage was a grind so didn't stretch it to 5.4k as originally planned. Felt pretty good for the first half but didn't kick well at all, arguably not at all, in the latter stage when I was locking up a bit. Need to make big improvements in my racing speed, haven't really ever focused on it. Gathering good info tho on where I might be at.

Running 10:50 intensity: (1:16 @1) + (9:23 @2) + (11 @3) 1.61 km (6:44 / km)
ahr:138 max:158 shoes: Asics Gel-DS Trainer 24

6x40 seconds [80]

Running 5:34 intensity: (18 @1) + (1:49 @2) + (3:00 @3) + (27 @4) 1.0 km (5:35 / km)
ahr:151 max:171 shoes: Asics GT-2000 7

Friday Jan 31 #

4 PM

Running 30:54 intensity: (9:12 @1) + (21:42 @2) 5.9 km (5:14 / km) +39m 5:04 / km
ahr:130 max:143 shoes: Asics GT-2000 7

Lovely Meadows jog, minutes done and feet feel good
6 PM

Cross Training 30:00 [2]

Unbelievable

Thursday Jan 30 #

1 PM

Strength 1:15:00 [0]

GYM, YES
4 PM

Running 58:21 intensity: (8:18 @1) + (47:45 @2) + (2:18 @3) 9.28 km (6:17 / km) +174m 5:45 / km
ahr:138 max:160 shoes: Asics Gel Kayano 25

Setting the training on Blackford, nice mix of tapes and TP
7 PM

Running 20:05 intensity: (13:20 @1) + (6:37 @2) + (8 @3) 3.52 km (5:42 / km) +18m 5:33 / km
ahr:127 max:153 shoes: Asics Gel Kayano 25

Cold jog home. Heel said hello for a bit of it. Rolling some more.

Wednesday Jan 29 #

9 AM

Running 34:25 intensity: (3:21 @1) + (21:44 @2) + (9:20 @3) 6.82 km (5:03 / km) +41m 4:54 / km
ahr:144 max:161 shoes: Asics Gel Kayano 25

No pain but presence at some points. Nice morning
2 PM

Running 54:22 intensity: (17 @1) + (19:31 @2) + (10:33 @3) + (24:01 @4) 11.57 km (4:42 / km) +199m 4:20 / km
ahr:159 max:177 shoes: Asics Gel Kayano 25

Extremely pleased with how that's gone. Rain was difficult to deal with on the second lap but great news otherwise. Spun the rest of the long run, not keen to overdo it.

Cross Training 25:00 [2]

Not fun without tunes

Sublime
4 PM

Running 4:52 intensity: (26 @1) + (3:49 @2) + (37 @3) 0.95 km (5:08 / km) +15m 4:46 / km
ahr:145 max:156 shoes: Asics Gel Kayano 25

Tuesday Jan 28 #

4 PM

Running 4:45 intensity: (4:24 @1) + (21 @2) 0.94 km (5:04 / km)
ahr:120 max:136 shoes: Asics Gel Kayano 25

Cross Training warm up/down 10:00 [1]

Cross Training 34:00 [4]

5x3 mins [2] + 4x30 secs [90]

Fab

Around 100-110 rpm for the 3 mins and 130-140 rpm for the 30 secs, feeling alright about it even though I would've preferred to be on the hill reps. Didn't want to jump back into it that quickly though.

Running 20:06 intensity: (5 @1) + (8:20 @2) + (7:11 @3) + (4:30 @4) 3.74 km (5:22 / km) +25m 5:12 / km
ahr:156 max:183 shoes: Asics Gel Kayano 25

Went about as well as I could have hoped, really. Pain was 0 for the whole thing and was focusing on keeping my knees straight since that seems to be a pretty significant flaw in my running form. Only concern was a very mild jab while I was walking afterward. Lines up with when I got the pain on the cooldown of the session last Saturday and on the cooldown of the session last Tuesday. Also, intensity of session aka pressure put on foot seems to positively correlate with amount of pain felt, except it's after the fact instead of during. Interesting. My body might be very effectively ignoring the pain when I run, but then the chemicals keeping me painless wear off afterwards and boom, pain on cooldowns.

Rolling + stretching + calf raises.

Plan tomorrow is one run and one spin, collectively 90+ minutes for the day.

Monday Jan 27 #

10 AM

Cross Training 30:00 [2]

Superb
11 AM

Note

Big effort cycling home from the rangers hut and to lecture. Windy.
7 PM

Strength 1:15:00 [0]

GYM
8 PM

Note

Quite a decent amount of cycling today, but my body feels very, very good. Which makes me think the spinning has had a bit of a tapering effect on me.

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