Training Log Archive: TheInvisibleLogIn the 7 days ending Jan 16, 2017:
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Monday Jan 16, 2017 #
8 AM
Back, core and achilles 35:00 [1]
Running hills 26:43 [4] 3.3 km (8:06 / km) +255m 5:50 / km
shoes: Salamon Blue
The usual three Specimen Hill Circuits. Stared unusually late, and took it a little easier in deference to the rising temperature. Still a hard run. With that done I can look forward to a rest day tomorrow as the temperature heads towards 40. Well timed.
Sunday Jan 15, 2017 #
7 AM
Running long 1:45:00 [3] 15.0 km (7:00 / km) +220m 6:31 / km
shoes: Salamon Blue
Variant of the Marne loop. Longest run in quite some time.
9 AM
Swimming 15:00 [3]
Saturday Jan 14, 2017 #
7 AM
Running warm up/down 5:00 [3] 0.7 km (7:09 / km)
Back, core and achilles 25:00 [1]
Have been slack on these lately.
8 AM
Running tempo 25:11 [4] 5.0 km (5:02 / km) +25m 4:55 / km
shoes: Grey Kayano
Getting closer to that aim of 25 minutes. Highlight was being passe don the last hill by an infant in a stroller.
Thursday Jan 12, 2017 #
8 AM
Running (Terrain run) 36:29 [3] *** 4.33 km (8:26 / km) +60m 7:53 / km
spiked:12/16c shoes: Salamon Blue
Test running my first course set for 2017. New area. Urban gold mining. First use a training event...
Second week of the year and with a rest day tomorrow I will have achieved my target week of runs- tempo, long, hills, 1k reps, terrain and two rests. Quality runs with a limit of 30k per week to keep PF under control. It would be nice to think I could keep it up until Easter.
Second week of the year and with a rest day tomorrow I will have achieved my target week of runs- tempo, long, hills, 1k reps, terrain and two rests. Quality runs with a limit of 30k per week to keep PF under control. It would be nice to think I could keep it up until Easter.
Wednesday Jan 11, 2017 #
8 AM
Running warm up/down 23:38 [2] 3.38 km (7:00 / km) +6m 6:56 / km
shoes: Grey Kayano
Running intervals 9:16 [4] 2.0 km (4:38 / km)
shoes: Grey Kayano
Two by 1k intervals around No 7. Each was 4.38. Happy to see some improvement on flat speed.
Tuesday Jan 10, 2017 #
7 AM
Walking 1:30:00 [1] 6.0 km (15:00 / km)
shoes: Grey Kayano
Return to golf after another break. 12 holes. Not a good score which is to be expected. But some positive signs to maintain the delusion that keeps one trying. Landed in the middle of the correct fairway off the tee for the last 8 holes.