Training Log Archive: JustinMartinIn the 7 days ending Jan 13, 2018:
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Saturday Jan 13, 2018 #
8 AM
Warm up 21:11 [2] 2.7 mi (7:51 / mi) +14m 7:43 / mi
Easy warm up run (for 10 mins), then increased pace and added some strides into the routine. Some exercises too.
9 AM
Parkrun race 16:54 [5] 3.1 mi (5:27 / mi) +15m 5:22 / mi
Parkrun suited better than the XC (xc is 45 miles away and starts at 2.20pm!!). Went on at just under 5.30 pace and tried to stay controlled and then push the last lap (3 lap course). Mile times were, 5.28, 5.33, 5.23. Had been feeling a little under the weather and considering the blustery/windy conditions- I felt positive about this run
10 AM
Cool down 15:16 [1] 2.05 mi (7:27 / mi) +10m 7:20 / mi
Cool Down run after park run. Two laps of the course. Seemed to have recovered well.
Friday Jan 12, 2018 #
6 PM
Easy Run 1:04:25 [3] 7.69 mi (8:23 / mi) +218m 7:42 / mi
Easy run including 6x Hill sprints. Legs felt good.
Thursday Jan 11, 2018 #
6 PM
Club Speed Session intervals 1:10:00 [4] 10.11 mi (6:55 / mi) +114m 6:41 / mi
Easy run for 20 mins to town park with club mates. 8x 300m with a long lap jog Recovery. 300s felt good, got gradually harder. Jog home after.
Wednesday Jan 10, 2018 #
1 PM
Easy Run 1:14:11 [2] 8.8 mi (8:26 / mi) +425m 7:20 / mi
Trail run in forest, with some strides on flatter ground. Legs a little heavy on the uphills, felt sharp enough on the strides though!
Tuesday Jan 9, 2018 #
9 AM
Specific Endurance intervals 1:08:14 [4] 10.01 mi (6:49 / mi) +149m 6:31 / mi
2 Mile WU / 2 Mile @10k pace / 5 min Recovery / 2k @ 5k pace / 5 min Recovery / 6x 300m @ Mile pace / 1 Mile Easy. Blustery conditions! 10k pace over the 3200m (rather than 3000) was 5.25-5.30, a bit fast and felt it close to the end. The 5k pace rep worked out at 5.19 pace. The blustery conditions definitely made the perceived effort level increase more, so should be more comfortable in calm conditions. The 300m Reps averaged at 4.35 mile pace, a bit fast, but felt good and they were consistent. I enjoyed these and tried to focus on form.
7 PM
Easy Run 40:44 [1] 5.0 mi (8:09 / mi) +100m 7:40 / mi
Helping at the club, so just ran with the easy group for 5 miles.
Monday Jan 8, 2018 #
5 PM
Easy Run 1:01:01 [2] 8.01 mi (7:37 / mi) +114m 7:18 / mi
Easy run with speed variations. Legs felt quite good/responsive!
Sunday Jan 7, 2018 #
8 AM
Easy Run 1:31:00 [2] 10.1 mi (9:01 / mi) +411m 8:00 / mi
Easy paced trail run, mostly undulating route with a few steeper hills ran with less effort.