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Training Log Archive: Cal-Kitch

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Cycling4 4:42:00
  Trail Running3 1:43:00 14.71(7:00) 23.67(4:21) 165
  Road Running2 1:30:32 13.3(6:49) 21.4(4:14) 140
  Hill Running1 1:15:00 9.63(7:47) 15.5(4:50) 600
  Strength&Conditioning1 30:00
  Total11 9:40:32 37.64 60.57 905

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Sunday Oct 16, 2016 #

10 AM

Cycling 3:10:00 [1]

Long easy cycle. 76km with 1100m climb. The cycling is amazing here, great roads and also hired a carbon road bike. Kept the cadence low and took it easy as running later too.
5 PM

Trail Running 30:50 [3] 7.01 km (4:24 / km)
shoes: Adidas Adios Boost 2

Legs tired so cut it short too save some energy for tomorrow.

Saturday Oct 15, 2016 #

11 AM

Road Running warm up/down 10:09 [2] 2.18 km (4:39 / km)
shoes: Adidas Adios Boost 2

Road Running intervals 24:13 [5] 7.0 km (3:28 / km)
shoes: Adidas Adios Boost 2

1k, 1.5k, 2k, 1.5k, 1k with rests of 2.5, 3, 3.5, 3 minutes.
Along the sea front and back in Pollenća. Hot and sunny, about 25 degrees which made it harder and was straight into the sea at the end. Feeling good however started a bit too quickly and failed to hold the pace on the last few.
Times: 3:17, 5:07, 7:10, 5:16, 3:22

Road Running warm up/down 14:04 [1] 2.22 km (6:20 / km)
shoes: Adidas Adios Boost 2

5 PM

Strength&Conditioning 30:00 [1]

Core stability stuff. Involved playing around with a medicine and Swiss ball.

Thursday Oct 13, 2016 #

Cycling 22:00 [1]

12 PM

Trail Running intervals 35:30 [3] 8.61 km (4:07 / km) +75m 3:57 / km
shoes: Salomon S-Lab Sense Ultra 5

Steady run with 4 x 3' at tempo. 2' cruise recovery.
Short and easy session today along the South Drive and back. Legs moving well and the pace was good enough. Roughly 2k warm up/down.
Another wet day, time for some Mediterranean sun!

Wednesday Oct 12, 2016 #

12 PM

Trail Running 36:40 [2] 8.05 km (4:33 / km) +90m 4:19 / km
shoes: Salomon S-Lab Sense Ultra 5

Easy run with some bursts. Felt fine apart from tight calves on road sections.

Tuesday Oct 11, 2016 #

12 PM

Cycling 35:00 [1]

1 PM

Hill Running intervals 1:15:00 [4] 15.5 km (4:50 / km) +600m 4:03 / km

2 PM

Cycling 35:00 [1]

Monday Oct 10, 2016 #

12 PM

Road Running 42:06 [3] 10.0 km (4:13 / km) +140m 3:56 / km
shoes: Adidas Adios Boost 2

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