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Training Log Archive: FG

In the 7 days ending Mar 31:

activity # timemileskm+m
  Running (TRAIL)5 3:37:44 26.84(8:07) 43.19(5:02) 877
  Running (ROAD)3 1:53:34 17.3(6:34) 27.84(4:05) 127
  Rolling/Stretching6 57:00
  S & C2 23:00
  Cycling (MTB)1 15:00
  Total15 7:06:18 44.14 71.03 1004

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MoTuWeThFrSaSu

Sunday Mar 31 #

S & C 15:00 [2]

Decided I could gain the most time from working on my core as I'm v weak

Rolling/Stretching 10:00 [1]

Standard stuff
5 PM

Running (TRAIL) 1:00:52 intensity: (2:49 @1) + (26:03 @2) + (31:45 @3) + (15 @4) 13.04 km (4:40 / km) +246m 4:16 / km
ahr:132 max:166 shoes: Brooks Mazama

Pretty relaxed hour

Saturday Mar 30 #

Rolling/Stretching 7:00 [1]

8 AM

Running (ROAD) warm up/down 10:14 [2] 2.09 km (4:54 / km)
shoes: Salming Speed 1

Running (ROAD) race (Parkrun) 16:27 [5] 4.98 km (3:18 / km) +11m 3:16 / km
shoes: Salming Speed 1

5K PB ----- 16:27

The wind ended up being a way bigger factor than expected and combined with no one running with me made it all pretty grim. Used my watch for pacing which ended up working well however I think I could have run a quicker time.

Running (ROAD) warm up/down 5:22 [2] 1.05 km (5:06 / km)
shoes: Salming Speed 1

Friday Mar 29 #

Rolling/Stretching 10:00 [1]

2 PM

Running (TRAIL) 26:29 intensity: (30 @1) + (19:06 @2) + (6:53 @3) 4.93 km (5:23 / km) +39m 5:10 / km
ahr:127 max:144 (sick) shoes: Brooks Mazama

Heightened training, sun and no wind can only mean one thing ... Exmouth Parkrun

Thursday Mar 28 #

Note
(sick)

Bad case of runny nose, felt like this yesterday but wasn't sure if it was worth logging

Rolling/Stretching 5:00 [1]

4 PM

Running (TRAIL) 47:23 intensity: (14 @1) + (17:37 @2) + (29:32 @3) 9.33 km (5:05 / km) +244m 4:30 / km
ahr:137 max:159 (sick) shoes: Brooks Mazama

Getting some vert/single track running at as low effort as possible. Basically pushed up east hill then just chilled enjoying the sun.

Wednesday Mar 27 #

8 AM

Running (TRAIL) 29:15 intensity: (3 @1) + (14:43 @2) + (14:29 @3) 5.36 km (5:27 / km) +105m 4:58 / km
ahr:134 max:157 shoes: Brooks Mazama

Morning Recovery 30
1 PM

Cycling (MTB) 15:00 [1]

School
7 PM

Running (ROAD) 27:49 intensity: (1:34 @1) + (4:37 @2) + (21:38 @3) 6.4 km (4:21 / km) +48m 4:11 / km
ahr:139 max:163

Double day - EZ in the dark to spice it up a little
11 PM

Rolling/Stretching 10:00 [1]

Tuesday Mar 26 #

Rolling/Stretching 15:00 [1]

S & C 8:00 [1]

2 PM

Running (ROAD) warm up/down 9:55 intensity: (9 @1) + (1:22 @2) + (8:24 @3) 2.25 km (4:24 / km)
ahr:140 max:152 shoes: Salming Speed 1

Running (ROAD) intervals 28:56 intensity: (12:37 @2) + (6:01 @3) + (7:14 @4) + (3:04 @5) 8.04 km (3:36 / km) +48m 3:30 / km
ahr:148 max:183 shoes: Salming Speed 1

Track substitute - solo 4×4 ~ 4 sets of 4×400+100 jog between reps

Running (ROAD) warm up/down 14:51 intensity: (24 @2) + (14:03 @3) + (24 @4) 3.03 km (4:54 / km) +20m 4:45 / km
ahr:149 max:167 shoes: Salming Speed 1

Monday Mar 25 #

2 PM

Running (TRAIL) 53:45 intensity: (11 @1) + (23:21 @2) + (30:13 @3) 10.53 km (5:06 / km) +244m 4:35 / km
ahr:138 max:163 shoes: Brooks Mazama

Recovery round east hill

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