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Training Log Archive: gingercake

In the 7 days ending Aug 19:

activity # timemileskm+m
  Running14 13:58:39 92.71(9:03) 149.2(5:37) 1873
  Core Work3 1:00:00
  Technical exercises3 39:46 2.3(17:18) 3.7(10:45)
  Total18 15:38:25 95.01 152.9 1873

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Saturday Aug 19 #

9 AM

Running 22:28 [1] 4.22 km (5:19 / km)

Easy run to warm up.
10 AM

Running 1:18:00 [3] 16.4 km (4:45 / km)

Good session, really pleased with it, feel like i ran well and for the first time felt relatively comfortable running at 3.50 pace which is a breakthrough. Main reason i ran well was that i have eaten loads, just dont think i have been eaten enough (martin is always right..). Splits were 7.41, 7.43, 7.43, 7.40, 7.41, 7.3i, 7.39. Splits got faster as the seasion got on and i was 3secs slower because the first 50m or so seemed to be a bit slower.
12 PM

Running 23:30 [1] 4.0 km (5:53 / km)

Easy run, felt ok, tired.

Friday Aug 18 #

10 AM

Running 1:06:46 [1] 9.27 km (7:12 / km) +189m 6:32 / km

Easy run, felt fine but ran it very easy. Big thunderstorm all afternoon so no run, decided to rest.

Thursday Aug 17 #

9 AM

Running 1:36:55 [2] 17.08 km (5:40 / km) +434m 5:02 / km

Easy run or more it felt easy and i felt good. Climbed very well and took it easy but it felt effortless to climb. Ran well on the flat and descent. Very hot today but made a real effort to make drink and eat enough.
5 PM

Running 41:18 [1] 7.42 km (5:34 / km) +105m 5:12 / km

Easy running on trails and roads. Finished with 6 x strideouts.
6 PM

Technical exercises 15:00 [2] 1.2 km (12:30 / km)

Two sets of technical exercises.

Core Work 20:00 [2]

Core work. Usual exercises.

Wednesday Aug 16 #

10 AM

Running 1:20:29 [3] 19.02 km (4:14 / km)

Baking hot today, ran ok, struggled a bit today, think i was a bit dehydrated and splits were first 20min 4.45-4.30, then next 20min was 4.20-4.10, then next 20min were 4.10-4.00, then next 20min were 4.00 to 3.55. Wanted last 20min to be faster but i was struggling a bit and it was getting very hot. Felt very rough by the end. Felt sick at 45mins, so stopped for a few minutes just to get back to normal.

Running 12:00 [1] 1.5 km (8:00 / km)

Easy running to jog to road
12 PM

Running 27:22 [1] 4.52 km (6:03 / km)

Easy running, felt rough, struggled a bit on this but ok.

Tuesday Aug 15 #

10 AM

Running 1:05:13 [2] 13.11 km (4:58 / km) +175m 4:40 / km

Easy run with speed variations, felt ok, legs abit tired/lacking in energy so been eating extra today but i also felt like i had another gear, sort of make myself hurt more/getting better at it.
11 AM

Technical exercises 12:00 [2] 1.2 km (10:00 / km)

Two sets of technical exercises, never before has my ankle felt so good on these

Core Work 20:00 [2]

Core work outside on the grass, modified but still good workout.
4 PM

Running 32:22 [1] 5.45 km (5:56 / km) +127m 5:19 / km

Easy run, shorter run tonight.

Monday Aug 14 #

10 AM

Running 1:43:47 [2] 15.23 km (6:49 / km) +198m 6:24 / km

Decided to do a sort of traverse run in the hope itd be a bit flatter, it was but hiked first 30mins uphill onto a trail and then ran. Legs a bit tired today, but picked up ok in second half ok and ran alright. Underfoot was great in some sections, slow and rocky in others.
6 PM

Running 48:29 [1] 8.41 km (5:46 / km) +112m 5:24 / km

Same route every evening, different elevation. Ran a bit extra tonight around the lake at the end as it was pretty. Legs felt better this evening, ate loads during the day.
7 PM

Core Work 20:00 [2]

Core work

Sunday Aug 13 #

10 AM

Running 1:39:17 [2] 16.28 km (6:06 / km) +414m 5:25 / km

Run was good, except for falling over about 2k into it, just wasnt looking where i was going. All ok, a few cuts and bruises again. Ran ok after it, a took me a while to get into running again so took it easy and especially easy on tricky sections.
5 PM

Running 40:43 [1] 7.29 km (5:35 / km) +119m 5:10 / km

Easy run, felt fine, legs abit tired to start with but rain well after.
6 PM

Technical exercises 12:46 [2] 1.3 km (9:49 / km)

Two sets of technical exercises.

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