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Training Log Archive: Badger

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Road running2 3:27:17 29.12(7:07) 46.86(4:25) 317
  Road/trail runnning2 3:03:17 25.59(7:10) 41.19(4:27) 215
  Trail running2 1:40:49 12.58(8:01) 20.24(4:59) 143
  Total6 8:11:23 67.29(7:18) 108.29(4:32) 675

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MoTuWeThFrSaSu

Sunday Sep 25, 2016 #

Note
(rest day)

Saturday Sep 24, 2016 #

10 AM

Road/trail runnning 1:13:33 [3] 17.21 km (4:16 / km) +29m 4:14 / km
ahr:162 max:184

Thames path/Bushy Park. 2km warm up, 13km at Marathon Pace, 2km warm down. Managed to maintain the target MP throughout, but it felt very hard and I didn't feel particularly good throughout this. Putting it down to eating/drinking far too much on dinner out last night, still felt very full before the run. I need to curb the excesses as the marathon approaches next month!

Friday Sep 23, 2016 #

12 PM

Trail running 49:50 [1] 10.16 km (4:54 / km) +75m 4:44 / km
ahr:138 max:170

Regent's Park

Thursday Sep 22, 2016 #

12 PM

Road/trail runnning 1:49:44 [3] 23.98 km (4:35 / km) +186m 4:24 / km
ahr:159 max:185

Work to Hyde Park

Wednesday Sep 21, 2016 #

12 PM

Road running warm up/down 29:34 [2] 6.02 km (4:54 / km) +66m 4:39 / km
ahr:146 max:172


Road running intervals 16:59 [5] 4.8 km (3:32 / km) +2m 3:32 / km
ahr:151 max:176

Battersea Park. Intervals (6 x 800m, off 2:00 recovery) - splits 2:49, 2:49, 2:50, 2:50, 2:51, 2:49 (average split 2:50, average pace 3:32/km).

Good intervals session, felt full of energy and easily hit the speed I was aiming for throughout (actually a bit faster), nice and consistent.

Road running warm up/down 29:23 [1] 5.89 km (4:59 / km) +68m 4:43 / km
ahr:163 max:186

Tuesday Sep 20, 2016 #

12 PM

Trail running 50:59 [1] 10.08 km (5:03 / km) +68m 4:53 / km
ahr:135 max:147

Hyde Park

Monday Sep 19, 2016 #

7 AM

Road running 2:11:21 intensity: (51:46 @2) + (1:19:35 @4) 30.15 km (4:21 / km) +181m 4:14 / km
ahr:161 max:191

Home to work, extended with 2 extra laps of Battersea Park. Big session to start the week - 5 miles easy, 12 miles at Marathon Pace, 1.5 mile warm-down.

MP section was best yet in this training block - felt like I was working pretty hard, but managed to maintain a good pace throughout, slightly ahead of target MP - got time in the bank from an early long downhill and never slowed down after. Helped that I planned the route to do all the MP on the flat/downhill and kept the hills to the warm up/down - made it easier, but good for the confidence.

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