Training Log Archive: gingercakeIn the 7 days ending Apr 9, 2017:
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Sunday Apr 9, 2017 #
Running 1:38:00 [3] 23.0 km (4:16 / km) +56m 4:13 / km
4 x 5km, good session, wind made it hard, really hard and had to work hard to keep the pace up. Very hot too. All ok, just would have liked to have run quicker, there was one sort of climb/ hill in it and I had to work hard to run up that. Still I'm pleased, and times slowed a bit but battling into the wind tired me out. Splits were 19.00, 19.21, 19.47, 19.32 which translated into without the wind I feel would be 18.35, 18.56, 19.22, 19.07.
Running 28:10 [3] 4.34 km (6:29 / km) +168m 5:26 / km
Easy run back, all fine, just tired, but legs felt alright
9 AM
Running 18:15 [4] 3.77 km (4:50 / km)
Warm up, easy running.
Saturday Apr 8, 2017 #
10 AM
Running 1:12:00 [2] 15.0 km (4:48 / km)
I planned to run the session this morning, but just didn't feel like I had recovered in my legs from feeling unwell so ran moderate pace, a bit slower on the way back up the hill to house. Felt ok, legs just tired, so ate lots and rested all day.
Friday Apr 7, 2017 #
8 AM
Running 1:02:21 [2] 12.21 km (5:06 / km) +147m 4:49 / km
Easy run, felt fine. Finished with 6 x 12 secs hill sprints.
Thursday Apr 6, 2017 #
6 PM
Running 1:05:02 [3] 15.28 km (4:15 / km) +56m 4:11 / km
Moderate run for 25mins (first k was pretty easy) then mostly k's at 4.15 pace, it just felt easy, even if it was into a howling gale. Then 10x 1min at 10k pace, average k pace for this section was 3.55-3.58, with 10k pace hitting 3.40ish pace. Felt good on this section and dropped Nigel, gained a bit more ground on him then last week on the way back. Then 20min moderate. Mostly 4.20 all the way back, although it's flat, still got a fair bit of climbing back up along biddulph way.
7 PM
Running 19:05 [1] 3.36 km (5:41 / km) +112m 4:52 / km
Easy run back up the hill, absolutely freezing, felt rough/shivering all evening.
Wednesday Apr 5, 2017 #
9 AM
Running 1:09:50 [2] 13.73 km (5:05 / km) +175m 4:47 / km
Managed to run a bit longer than planned, just over cooked the turn round point as a sort of out and back route. felt fine, but cold and very windy.
4 PM
Running 47:21 [1] 8.78 km (5:24 / km) +147m 4:59 / km
Easy run, didn't feel great, just stomach a bit sore. Fine now though. Run as similar to this morning on flat trails.
Tuesday Apr 4, 2017 #
Core Work 20:00 [3]
Usual exercises, clams, Swiss ball, squats
10 AM
Running 56:42 [2] 11.17 km (5:05 / km) +7m 5:04 / km
Easish run to train station, had a meeting early on Skype so a later morning run than usual. All fine and felt good. Legs still recovered well from session.
5 PM
Running 47:54 [1] 8.92 km (5:22 / km) +345m 4:30 / km
Easy run home from work. Usual route and think sunto has ascent wrong as km sure its not usually that much climb. All fine though. Finished with 6 x strideouts
Monday Apr 3, 2017 #
8 AM
Running 1:07:18 [1] 12.93 km (5:12 / km) +175m 4:53 / km
oddly turned at bang on 6.5km so assumed it would be 13k but somehow lost 70m's somewhere. Ran ok though, actually felt pretty good or the best I had felt for a while after a hard session, just a lot more energy in my legs. Route was all flat on biddulph way except road down and back up from it.