Training Log Archive: AidanR

In the 7 days ending Sep 11, 2016:

activity

time

miles

Running

2:49:49

22.75

(7:28)

36.62

(4:38)

652

Strength/conditioning/weights

1:15:00

Core/Circuits

25:00

Total

4:29:49

22.75

36.62

652

1:49

0:00

Running warm up/down 22:39 [2] 4.7 km (4:49 / km) +133m 4:13 / km
shoes: Addidas Oswego

Running tempo (5km Threshold) 17:21 [4] 5.03 km (3:27 / km) +61m 3:15 / km
shoes: Addidas Oswego

Pretty different from last week not really with regards to time but a lot more steady and controlled at the end. Really happy with this.

Running warm up/down 28:49 [1] 5.57 km (5:10 / km) +195m 4:24 / km
shoes: Mizuno Wave Mujin 3

Running intervals (Long Intervals) 19:38 [4] 4.66 km (4:13 / km) +46m 4:01 / km
shoes: Mizuno Wave Mujin 3

The Classic mile reps session. Utterly still out on the moor today was weird.

Core/Circuits 25:00 [3]

Running warm up/down 19:25 [1] 4.03 km (4:49 / km) +64m 4:28 / km
shoes: Inov8 X-talons 190s (2)

Running hills (Sprint Hills) 27:00 [4] 3.94 km (6:51 / km)
shoes: Inov8 X-talons 190s (2)

Short Reps but full effort. 5x40s [1:20] 5x20s [40s] 5x10s [1:50] and then 1x30s flat out. Got some good power on the steep hills!

Strength/conditioning/weights 1:15:00 [3]

Low intensity but lots of functional movement and balance work. Spent 20min spinning and 10min on the treadmill in between exercises.

Running (Steady Run) 34:57 [3] 8.69 km (4:01 / km) +153m 3:42 / km
shoes: Mizuno Wave Mujin 3

Bit faster than a usual long run but still slightly under threshold.