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Training Log Archive: JustinMartin

In the 7 days ending Sep 14:

activity # timemileskm+m
  Trail Running 1 4:28:32 20.13(13:20) 32.4(8:17) 1300
  Specific Endurance2 3:34:56 30.92(6:57) 49.76(4:19) 103
  Easy Run4 3:03:41 23.42(7:51) 37.69(4:52) 219
  Tempo Run1 32:28 5.0(6:30) 8.05(4:02) 54
  Cool down2 32:00 4.01(7:59) 6.45(4:57) 64
  Warm up1 15:48 2.0(7:54) 3.22(4:55) 32
  Total9 12:27:25 85.48(8:45) 137.57(5:26) 1772
averages - sleep:6.3

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Saturday Sep 14 #

9 AM

Trail Running 4:28:32 [3] *** 20.13 mi (13:20 / mi) +1300m 11:07 / mi
slept:6.0

MTR Recce. Covered the first half of the course with the group. Climbed and descended a lot better than I expected. After 10.5 miles (the end of the Recce) another lad and I ran back to Newcastle via road and forest Trail. Pace was good, around tempo effort I’d say. Apart from one long gradual climb I felt great. Quads tired at the end. But very happy with overall run.

Friday Sep 13 #

8 AM

Easy Run 1:00:04 [2] 7.76 mi (7:44 / mi) +74m 7:31 / mi
slept:5.5

Easy effort morning run. Noticed that the pace was faster than normal despite the effort remaining easy. Not much else to say apart from it felt relaxed!

Thursday Sep 12 #

6 PM

Easy Run 18:54 [1] 2.35 mi (8:03 / mi) +35m 7:41 / mi

Easy loop before club.
7 PM

Tempo Run 32:28 [4] 5.0 mi (6:30 / mi) +54m 6:17 / mi
slept:7.0

Out and back 8k tempo effort. Took a mile to get going or feeling relaxed. Once I did the next few miles went by quickly. Last mile (which has a slight incline) felt tough. I tried to maintain the same speed as I knew it wouldn’t last long. Then decent strong finish. Tough in the end but glad to get it finished!

Cool down 15:58 [1] 2.01 mi (7:57 / mi) +41m 7:28 / mi

Cool Down, long way back to club

Wednesday Sep 11 #

Note

S&C
7 PM

Easy Run 58:32 [2] 7.2 mi (8:08 / mi) +55m 7:56 / mi
slept:6.5

Easy effort from home to town, town loop and back. Mostly uphill on second half. No real issues. Bit slower on the uphill but was concentrating on keeping it easy.

Tuesday Sep 10 #

6 AM

Warm up 15:48 [1] 2.0 mi (7:54 / mi) +32m 7:32 / mi
slept:6.5

Warm Up before session

Specific Endurance 1:30:05 [4] 12.8 mi (7:02 / mi) +51m 6:57 / mi

SE, 5 mins at moderate and 5 mins at 6.30. Felt ok, good session to keep the mind focused. In the last 30 mins I felt the moderate was getting harder to hold as I was pushed a little bit more on the 6.30s. Legs a little jaded from the weekend. I liked this session. There was a hill in the middle which slowed that section a bit, but other than that it was flat coast and good conditions.
7 AM

Cool down 16:02 [1] 2.0 mi (8:01 / mi) +23m 7:44 / mi

Easy loop back to car.

Monday Sep 9 #

6 AM

Easy Run 46:11 [1] 6.11 mi (7:34 / mi) +55m 7:21 / mi
slept:6.5

Easy run around promenade and town park/Harbour area. Legs and particularly calves a bit tired to start but were ok by 20 mins.
9 PM

Note

S&C

Sunday Sep 8 #

6 AM

Specific Endurance 2:04:51 [4] 18.12 mi (6:53 / mi) +52m 6:50 / mi
slept:6.0

Not feeling it today. Felt nervous about this session. Started easy then got started on pace. Felt I was constantly working to hard, running too fast. Then holding myself back. No consistency at all and feeling tired, both mentally and physically from early on. Called it quits after the warm up and about 1.40. Felt tired at the end. Annoyed at myself for this. Should have even held the slow pace longer and took more time to get going. I’ll be away next weekend, so roads won’t be just as flat to work on that pacing!!
WU 8.06 WU 7.52 - 7.37 (inc part of WU), 7.37, 7.00, 6.41, 6.49, 6.49, 6.47, 6.44, 6.46, 7.04, 6.52, 6.52, 6.46, 6.49, 6.49, 6.47 then finished the specific endurance. Ran straight back to car so not a full cool Down. Not to far off pace but worked hard for it.

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