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Training Log Archive: Lexc

In the 7 days ending Aug 4:

activity # timemileskm+mload
  Running7 8:00:09 62.52(7:41) 100.61(4:46) 1044184.4
  Total7 8:00:09 62.52(7:41) 100.61(4:46) 1044184.4

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MoTuWeThFrSaSu

Sunday Aug 4 #

4 PM

Running long 1:32:05 intensity: (38:30 @1) + (35:58 @2) + (6:16 @3) + (10:58 @4) + (23 @5) 18.84 km (4:53 / km) +284m 4:33 / km
ahr:157 max:193 shoes: Nike Pegs 35 #white

Nice BBM SLR with Jonny.

Saturday Aug 3 #

8 AM

Running warm up/down 16:07 intensity: (15:34 @1) + (33 @2) 3.15 km (5:07 / km)
ahr:140 max:160 shoes: Nike Pegs 35 #white

Running intervals 38:47 intensity: (16:56 @1) + (46 @2) + (7:38 @3) + (13:09 @4) + (18 @5) 11.01 km (3:31 / km) +57m 3:26 / km
ahr:164 max:197 shoes: Nike Zoom Fly Flyknit

2k on/1k off aiming for 3:15’s on the on and 3:45’s on the off.

Not gonna lie in the past I’ve always shied away from this type of session, mostly for the reason, I know I’m no good at it.

So yeah, hit it hard, popped hard, try work out which ones were the recovery and which were the reps when the grind started to hurt. Was aiming for 4 reps and just about squeezed it out.

Two ways to look at it:
1. I’m no good at this, whine whine whine.
2. Big gains to be made here, will improve my longer grind fitness and therefore bloody everything.

Let’s go with option 2 ey and give it another crack next week !!

Running warm up/down 15:55 intensity: (6:13 @1) + (9:24 @2) + (18 @3) 3.08 km (5:11 / km) +46m 4:49 / km
ahr:151 max:170 shoes: Nike Pegs 35 #white

Friday Aug 2 #

5 PM

Running 31:50 intensity: (27:47 @1) + (4:02 @2) + (1 @3) 6.86 km (4:38 / km) +52m 4:28 / km
ahr:143 max:154 shoes: Nike Pegs 35 #white

Easy miles, summer smiles x

Thursday Aug 1 #

5 PM

Running warm up/down 25:38 intensity: (24:40 @1) + (58 @2) 5.51 km (4:39 / km)
ahr:135 max:160 shoes: Nike Pegs 35 #white

Running intervals 25:45 intensity: (20:08 @1) + (5:23 @2) + (14 @3) 5.45 km (4:43 / km) +2m 4:43 / km
ahr:143 max:172 shoes: Adidas Adizero Avanti

12 x 300m [90s]

Started off jogging 200m on the recovery but started slowly to lose the pure quality of the session so sacked it half way for a 100m walk.

Still, wasn’t feeling great, but wasn’t feeling awful either - summed up by was feeling very meh. Got the session done and the times were pretty good too. Entered the Scottish champs 5,000m and have a renewed focus and drive for the next 3 weeks.

Running warm up/down 20:56 intensity: (7:19 @1) + (13:35 @2) + (2 @3) 4.25 km (4:56 / km) +51m 4:39 / km
ahr:153 max:171 shoes: Nike Pegs 35 #white

Wednesday Jul 31 #

3 PM

Running 1:02:03 intensity: (50:49 @1) + (10:55 @2) + (16 @3) + (3 @4) 12.14 km (5:07 / km) +240m 4:39 / km
ahr:138 max:181 shoes: Nike Pegs 35 #white

Easy b n b with a slight extension and Dan for company.

Tuesday Jul 30 #

5 PM

Running warm up/down 27:13 intensity: (27:06 @1) + (6 @2) + (1 @3) 4.98 km (5:28 / km)
ahr:124 max:173 shoes: Nike Pegs 35 #white

Running intervals 48:53 intensity: (39:32 @1) + (5:29 @2) + (3:42 @3) + (10 @4) 10.74 km (4:33 / km) +5m 4:32 / km
ahr:135 max:185 shoes: Nike Zoom Fly Flyknit

Strong session with what is rapidly becoming one of the best training groups in Scotland, perhaps even the world. (@nike hit us up lads).

10’ @T
5 x (800m [1min] 400m) [3mins]

Took the first one quite easy because I wasn’t sure how I would feel. Turns out, actually pretty good. Nice to have Kris down there too to lead out the reps and shelter me from the wind and that. Gooood fun. Got the cheeky win on the last rep ;)

Running warm up/down 21:39 intensity: (14:34 @1) + (6:49 @2) + (16 @3) 4.28 km (5:03 / km) +51m 4:46 / km
ahr:149 max:179 shoes: Nike Pegs 35 #white

Monday Jul 29 #

3 PM

Running 53:18 intensity: (29:33 @1) + (23:45 @2) 10.3 km (5:10 / km) +257m 4:36 / km
ahr:146 max:154 shoes: Nike Pegs 35 #white

Legs finally feeling a bit more normal. Nice run with Gregor.

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