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Training Log Archive: Daniel Spencer

In the 7 days ending Mar 10:

activity # timemileskm+mload
  Running5 3:08:04 21.16(8:53) 34.05(5:31) 94118.1
  S+C2 2:00:0075.0
  1 57:25 5.21(11:01) 8.39(6:51) 24470.7
  Rolling/Stretching 4 40:00
  Total10 6:45:29 26.37 42.44 339263.8
  [1-5]7 6:05:29

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MoTuWeThFrSaSu

Sunday Mar 10 #

12 PM

Running 24:42 intensity: (12:39 @1) + (11:51 @2) + (12 @3) 2.17 km (11:21 / km) +28m 10:41 / km
ahr:124 max:155 shoes: Inov8 Oroc 280

57:25 intensity: (4:34 @2) + (4:05 @3) + (42:57 @4) + (5:49 @5) 8.39 km (6:51 / km) +244m 5:58 / km
ahr:181 max:199 shoes: Inov8 Oroc 280

Felt quite prepared for this so obviously disappointed

Set off straight into all the rock and fell down between two boulders. Couldn't cope with the physical terrain but mentally was just so so poor. Very in the moment but not aware of what I'm doing at the same time. A few positives to take but overall just a bit poor but not keen on this type of terrain so hopefully can put some better performances in.

Running 3:06 intensity: (24 @1) + (1:05 @2) + (1:17 @3) + (20 @4) 0.25 km (12:39 / km)
ahr:151 max:175 shoes: Inov8 Oroc 280

Running 4:39 intensity: (2:49 @1) + (1:31 @2) + (19 @3) 0.32 km (14:29 / km)
ahr:126 max:154 shoes: Inov8 Oroc 280

Saturday Mar 9 #

Note
(rest day)

Didn't feel the need to run, legs feeling ok so thought I'd keep them that way

Friday Mar 8 #

Note
(rest day)

Thursday Mar 7 #

Rolling/Stretching 10:00 [0]

2 PM

Running 46:37 intensity: (14 @1) + (43:06 @2) + (3:17 @3) 10.01 km (4:40 / km) +27m 4:36 / km
ahr:146 max:162 shoes: Puma Speed 500 Ignite

Easy one out along the canal, get the legs turning but aerobically pretty easy. Saw Jack at one point but not too busy really.

Wednesday Mar 6 #

12 PM

Running 30:27 intensity: (1:25 @1) + (24:59 @2) + (4:03 @3) 6.36 km (4:47 / km) +27m 4:41 / km
ahr:143 max:160 shoes: Puma Speed 500 Ignite

Pre gym around the meadows, keeping it chill feeling ok but warn in jacket
1 PM

S+C 1:00:00 [3]

Good session got everything done, wasn't too scared of box jump after grating shins.
2 PM

Running 15:17 intensity: (47 @1) + (5:55 @2) + (8:35 @3) 3.01 km (5:04 / km) +12m 4:58 / km
ahr:149 max:160 shoes: Puma Speed 500 Ignite

Too cold without jacket on, annoying
9 PM

Rolling/Stretching 10:00 [0]

Tuesday Mar 5 #

5 PM

Running 18:17 intensity: (2:19 @1) + (10:25 @2) + (5:33 @3) 3.57 km (5:07 / km)
ahr:143 max:156 shoes: Nike Zoom Streak 6

Wu to DVC and lap of meadows

Running 32:13 intensity: (3 @1) + (7:45 @2) + (5:53 @3) + (10:25 @4) + (8:07 @5) 6.16 km (5:14 / km)
ahr:173 max:200 shoes: Nike Zoom Streak 6

5*1km [2]
Felt so much better than last week, no DOMS and better shoes made a bit difference. Actually finished the session and times were much better I think. Foot sore

Running 12:46 intensity: (3 @1) + (5:49 @2) + (6:54 @3) 2.2 km (5:48 / km)
ahr:150 max:160 shoes: Nike Zoom Streak 6

CD cut short as sore
8 PM

Rolling/Stretching 10:00 [0]

Monday Mar 4 #

S+C 1:00:00 [2]

Managed the top box jump once. Tried twice

Rolling/Stretching 10:00 [0]

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