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Training Log Archive: Chappo1986

In the 7 days ending Mar 26, 2016:

activity

time

miles

running

9:56:07

79.39

(7:31)

127.77

(4:40)

1837

cycling

1:00:00

Total

10:56:07

79.39

127.77

1837

averages - sleep:1053.3 weight:66.8lbs

1:56

0:00

» now

Saturday Mar 26, 2016 #

9 AM

running 15:01 [3] 1.84 mi (8:10 / mi) +48m 7:33 / mi
shoes: nike blue structures rebel

running (fartlek reverse hills) 1:00:01 [4] 9.26 mi (6:29 / mi) +280m 5:55 / mi
slept:800.0 shoes: nike blue structures rebel

Pretty happy with the run, though I do need to get faster leg turn over as running paces like 3:20 etc is still bit of an effort. Anyway, did a few intervals and session did hurt.

11 AM

running 15:00 [3] 1.52 mi (9:52 / mi) +2m 9:50 / mi
shoes: nike blue structures rebel

Friday Mar 25, 2016 #

9 AM

running (easy) 45:00 [1] ** 5.62 mi (8:00 / mi) +39m 7:50 / mi
slept:730.0 weight:69lbs shoes: nike blue structures rebel

Easy 45min run with dog, just ran around the oval a kizzilion times. Moving better, going to use the foam roller more in the next few weeks as noticing my legs muscles are tighter since the switch in coaches this year.

6 PM

running 44:03 [3] ** 5.71 mi (7:43 / mi) +68m 7:26 / mi
slept:730.0 weight:69lbs shoes: nike structures blue 2016

Another easy run, did 6 strides in the run and they felt good. Also had to make a short stop at the local shops to buy some dog food. Strides were all about 80m long and just focused on good technique.

Thursday Mar 24, 2016 #

4 PM

running 24:08 [3] 3.12 mi (7:44 / mi) +43m 7:25 / mi
shoes: nike blue structures rebel

running 25:00 [5] 2.25 mi (11:07 / mi) +387m 7:15 / mi
shoes: nike blue structures rebel

Hope this was steep enough, this the steepest mountain in my region without having to drive for 45minutes. Thought run was ok but its hard for me to really push myself when no is around also not sure if there fast or slow times.

Also warm-ups and warm-downs were longer than expected as I thought the mountain was closer that it was.

running 31:08 [3] 3.85 mi (8:05 / mi) +81m 7:36 / mi
shoes: nike blue structures rebel

Wednesday Mar 23, 2016 #

6 AM

running 45:03 [3] 5.36 mi (8:24 / mi) +71m 8:04 / mi

9 PM

running (moderate running with 8 h) 50:00 [3] 13.0 km (3:51 / km)
weight:60lbs

I had an accepunture appointment at 5:30pm which didn't finish till 6:30 and wanted to get as much rest before I did the run. So I'm sorry Martin but I did this run on the tread mill and then directly outside and did 8x30m hill sprints.

Tuesday Mar 22, 2016 #

4 PM

running 15:02 [2] 3.09 km (4:52 / km) +41m 4:34 / km
ahr:136 max:153 shoes: nike structures blue 2016

running hills 50:03 [3] 13.08 km (3:50 / km) +96m 3:41 / km
ahr:156 max:165 shoes: nike structures blue 2016

Did the speed session tried doing some hills at the start but my legs were still sore from the race and I reckon the ride from yesterday. So just did most of them on short little hills and some flats.

running warm up/down 15:02 [3] 2.83 km (5:19 / km) +18m 5:09 / km
ahr:135 max:146 shoes: nike structures blue 2016

Monday Mar 21, 2016 #

cycling (cycling) 1:00:00 [3]
slept:900.0 weight:69lbs

Went for a ride instead of an easy run, got my heart rate consistently at 145 for about 45min of the ride.

4 PM

running 44:59 [3] 6.22 mi (7:14 / mi) +8m 7:12 / mi

Easy run, felt ok. did 4 strides after the run, need to pay more attention as it was suppose to be 6.

Sunday Mar 20, 2016 #

8 AM

running 15:53 [3] 1.89 mi (8:25 / mi)

running 51:59 [3] 6.81 mi (7:38 / mi) +518m 6:11 / mi

running 48:45 [3] 6.06 mi (8:03 / mi) +137m 7:31 / mi

Worst mountain race of my life :(, Ive got now speed on the flats, instead of running like 3min for those parts I'm running 3:30. Also 7min behind martin dents time of last year plus 4 hacks beat me. Rate this as one of the worst races I've done.

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