Training Log Archive: ewenmIn the 7 days ending Jan 10, 2016:
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Sunday Jan 10, 2016 #
12 PM
Long run 2:00:12 [3] 24.7 km (4:52 / km) +406m 4:30 / km
shoes: Brooks PureGrit 4
Ridiculously muddy long run up the Avon valley. Felt tired after the 40th birthday celebrations last night but glad to have got the run done.
Saturday Jan 9, 2016 #
3 PM
Steady Run (Regeneraton) 42:34 [3] 7.1 km (6:00 / km) +179m 5:19 / km
shoes: Brooks PureGrit 4
Easy 40' with Holly and Martin Rush around the very very wet and muddy waterfall trails in the Brecons. Good to get out despite the dreadful weather.
Friday Jan 8, 2016 #
Specific Endurance intervals 1:09:32 [4] 17.6 km (3:57 / km) +34m 3:55 / km
shoes: Asics DS Trainer 19
Fartlek session:
20' moderate
15 x (1 min hard ~ 3.00/km, 1 min moderate)
20' regeneration.
I did this on the Bath-Bitton railway path. I struggled for consistent pace though with the 1min efforts varying from 2:50/km (over-eager first effort) to 3:13/km.
1 min effort paces:
2:50; 3:10; 3:13; 2:52; 3:06; 3:10; 3:04; 2:59; 2:58; 3:10; 3:05; 3:12; 3:03; 3:06; 2:58.
20' moderate
15 x (1 min hard ~ 3.00/km, 1 min moderate)
20' regeneration.
I did this on the Bath-Bitton railway path. I struggled for consistent pace though with the 1min efforts varying from 2:50/km (over-eager first effort) to 3:13/km.
1 min effort paces:
2:50; 3:10; 3:13; 2:52; 3:06; 3:10; 3:04; 2:59; 2:58; 3:10; 3:05; 3:12; 3:03; 3:06; 2:58.
Thursday Jan 7, 2016 #
2 PM
Steady Run (Regeneration) 30:14 [1] 4.0 mi (7:34 / mi) +15m 7:28 / mi
shoes: Asics DS Trainer 19
Meant t be a 40' Regen but I felt dreadful so cut it at 30'. I think it was a combination of a long day in London yesterday and then an very early start today due to needing to be back for school pickup after work. Refuel and sleep!
Wednesday Jan 6, 2016 #
6 AM
Steady Run 46:57 [3] 10.6 km (4:26 / km) +70m 4:17 / km
shoes: Asics DS Trainer 19
Squeezed in a 50 moderate (almost) at 6:30am before the school run, physio and rest of the day in London. Right foot was sore under the arch but ok after physio. Need to keep doing the calf work!
Tuesday Jan 5, 2016 #
6 PM
Hills 52:12 [4] 10.9 km (4:47 / km) +233m 4:20 / km
shoes: Asics DS Trainer 19
Hill reps: 5 x Weston Park West (~270m) with 2 mins jog down recovery: 64s, 64s, 63s, 63s, 63s.
Felt a bit tired but not too bad after a long day at work then taking Ellie swimming.
Felt a bit tired but not too bad after a long day at work then taking Ellie swimming.
Monday Jan 4, 2016 #
12 PM
Steady Run 42:34 [2] 8.8 km (4:50 / km) +102m 4:34 / km
shoes: Asics DS Trainer 19
Cold and wet again, regeneration run from work with 8 x Strikeouts towards the end. Felt ok, bit tired with first day back at work.