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Training Log Archive: Lexc

In the 7 days ending Jan 26:

activity # timemileskm+mload
  Running8 6:47:43 54.65(7:28) 87.94(4:38) 479177.0
  Gym1 1:00:00
  Total8 7:47:43 54.65 87.94 479177.0
  [1-5]8 6:47:43

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MoTuWeThFrSaSu

Sunday Jan 26 #

11 AM

Running 56:01 intensity: (36:43 @1) + (19:18 @2) 12.16 km (4:36 / km) +209m 4:14 / km
ahr:146 max:162 shoes: Saucony Jazz 21

Was always planning to cut back on the long run today with bucs under a week away. Had to postpone my arranged early morning run with the boys though because my throat was like sandpaper and I couldn’t sleep so well.

Ah well what can you do - got out and was surprised by the pace as it felt as if I was crawling. Think the stress of bloody Thursdays deadline is getting to me. Hopefully going into rehab mode and a bit of a taper can work some magic and spark things into life. Good stuff.

Saturday Jan 25 #

9 AM

Running warm up/down 22:51 intensity: (22:30 @1) + (21 @2) 4.63 km (4:56 / km) +26m 4:48 / km
ahr:139 max:155 shoes: Saucony Jazz 21

Running intervals 40:02 intensity: (11:59 @1) + (8:15 @2) + (6:47 @3) + (12:59 @4) + (2 @5) 8.85 km (4:31 / km) +16m 4:29 / km
ahr:165 max:193 shoes: Saucony Havok XC 2

Zoom zoom lets go. Saturdays are for (sessions with) the boys.
6 x 3mins [2mins] - strides (4 x 30s [2mins])

Just sitting back on the first few reps and then moving through on the last few. Feeling pretty nice and comfy. Getting the session done. Another one ticked off. On the KF/BUCS course and its looking like a goooood one. 1 week to go, fired UP.

Running warm up/down 21:58 intensity: (18:46 @1) + (3:10 @2) + (2 @3) 4.35 km (5:03 / km) +58m 4:44 / km
ahr:143 max:157 shoes: Saucony Jazz 21

Friday Jan 24 #

Note
(rest day)

RnR

Thursday Jan 23 #

10 AM

Running 53:59 intensity: (34:43 @1) + (15:21 @2) + (3:55 @3) 10.55 km (5:07 / km) +7m 5:06 / km
ahr:144 max:179 shoes: Nike Pegs 35 #blue

Pacing Lyds around her session to give my legs a wee spin. Strides at the end. Nice.

Wednesday Jan 22 #

9 AM

Running 30:26 intensity: (20:14 @1) + (9:19 @2) + (53 @3) 6.47 km (4:42 / km) +51m 4:32 / km
ahr:147 max:177 shoes: Nike Pegs 35 #blue

Easy morning meadows.
4 PM

Running 36:22 intensity: (13:13 @1) + (22:52 @2) + (17 @3) 8.41 km (4:19 / km) +27m 4:15 / km
ahr:151 max:169 shoes: Nike Pegs 35 #blue

Easy with Scranny.

Tuesday Jan 21 #

6 PM

Running warm up/down 19:31 intensity: (19:06 @1) + (25 @2) 3.86 km (5:04 / km) +1m 5:03 / km
ahr:135 max:158 shoes: Nike Pegs 35 #blue

Running intervals 40:02 intensity: (18 @1) + (11 @2) + (8:01 @3) + (31:32 @4) 11.81 km (3:23 / km) +6m 3:23 / km
ahr:183 max:190 shoes: Nike Zoom Fly Flyknit

Was aiming to sit nicely in the pack with Elisha, Eddie and JamesT but realised the pace was getting a little unsustainable (for myself at least).

Some say I popped... others say I decided to focus on keeping the HR consistent.... Potentially a bit of both happened.

Dropped off the pack on the 3rd rep and was fighting the wind by myself with I think amplified the slower paces. Who cares, good fun, good job, got around. Very nice to be back with all the boys on the meadows, was loving that.

Running 8:19 intensity: (6:04 @1) + (1:47 @2) + (28 @3) 1.18 km (7:03 / km) +12m 6:43 / km
ahr:134 max:172 shoes: Nike Zoom Fly Flyknit

Strides

Running warm up/down 20:38 [1] 4.01 km (5:09 / km) +8m 5:06 / km
ahr:139 max:151 shoes: Nike Pegs 35 #blue

Monday Jan 20 #

8 AM

Running 38:21 [1] 7.46 km (5:08 / km) +31m 5:02 / km
ahr:134 max:151 shoes: Nike Pegs 35 #blue

Easy with Lyds. Birthday miles. Body still a bit broken and DOMSy from the XC. Good fun.
6 PM

Running 19:13 intensity: (19:04 @1) + (9 @2) 4.22 km (4:33 / km) +27m 4:25 / km
ahr:133 max:152 shoes: Nike Pegs 35 #blue

Post gym

Gym 1:00:00 [0]

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