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Training Log Archive: apope

In the 7 days ending Jan 21:

activity # timemileskm+m
  Run6 8:13:19 62.94(7:50) 101.29(4:52) 1316
  Strength1 1:00:00
  Total7 9:13:19 62.94 101.29 1316

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MoTuWeThFrSaSu

Sunday Jan 21 #

6 AM

Run 2:16:40 [3] 32.49 km (4:12 / km) +167m 4:06 / km
shoes: New Balance Pace v1

Springs Garbie 32k.
Had a ridiculous goal from Ivor: 4:04/km. That was suicide pace. I went out hard. Easy first 5km was ok, and then it bit. Backed off, recovered from a mini blow, and by 15km I was feeling ok again. 2 units of insulin @ 16km, to allow me to have some sugar on the second half. Worked really well today - I'm happy with that.
21.1km just over 1:28.. Happy with the 4:13 average. Marathon in 3 weeks!

Friday Jan 19 #

6 AM

Strength 1:00:00 [3]

Joined a group session with a trainer called Mark. Some running specific stuff, and some good general core.
5 PM

Run 1:02:46 [3] 10.28 km (6:06 / km) +184m 5:36 / km
shoes: New Balance Pace v1

Martin for company this week, which lifted the intensity
4 hills: 1:17, 1:15, 1:13, 1:13
2 (short) kays: 2:59, 2:52

Thursday Jan 18 #

5 AM

Run 1:08:58 [3] 11.84 km (5:49 / km) +187m 5:24 / km
shoes: New Balance 880v6

Slow and easy.

Wednesday Jan 17 #

4 AM

Run 1:46:57 [3] 22.74 km (4:42 / km) +311m 4:24 / km
shoes: Inov8 Road Claw

Long run. Tough to get going (and uphill...) but felt good in the second half (downhill). Decent long run route - needs an extra hill later on.

Tuesday Jan 16 #

5 PM

Run 31:46 [3] 8.06 km (3:57 / km) +133m 3:39 / km
shoes: New Balance Pace v1

5km with Martin, which kept the pace up. Felt quite strong and didn't have to go too deep for the sub-32, which is encouraging.

Monday Jan 15 #

5 AM

Run 1:26:12 [3] 15.89 km (5:26 / km) +334m 4:55 / km
shoes: New Balance 1080 v6

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