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Training Log Archive: andfall

In the 7 days ending Mar 17, 2019:

activity # timemileskm+m
  Running12 10:52:52 71.59(9:07) 115.21(5:40) 4196
  S&C3 2:30:00
  HIll Walk/Run1 2:08:49 7.22(17:51) 11.61(11:06) 1382
  Total16 15:31:41 78.8 126.82 5578
  [1-5]13 12:59:53

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MoTuWeThFrSaSu

Sunday Mar 17, 2019 #

1 PM

HIll Walk/Run 2:08:49 intensity: (1:04 @0) + (24:28 @1) + (1:24:22 @2) + (17:28 @3) + (1:27 @4) 11.61 km (11:06 / km) +1382m 6:57 / km
ahr:121 max:154 shoes: Mudclaw 300#3 (yellow)

Steep hill climbs with Helen. Taking it easy and avoiding uphill running due to slight niggle in hamstring which didn't get any worse. Knee turned out to be bigger problem as it stiffened up on final descent - too much descending on steep slush-covered slopes. Back to using tape for the next few days.

Saturday Mar 16, 2019 #

11 AM

Running (Hills) 2:46:24 intensity: (8 @0) + (12:32 @1) + (1:03:39 @2) + (24:18 @3) + (54:46 @4) + (11:01 @5) 21.27 km (7:49 / km) +1567m 5:43 / km
ahr:138 max:173 shoes: Mudclaw 300 #2

Alot of walking and slipping around in the slush over the first 75mins, then found a nice loop on the eastern slopes of Salisbury crags which wasn't too slippy.

Friday Mar 15, 2019 #

6 AM

Running 30:59 intensity: (6 @0) + (1:59 @1) + (26:31 @2) + (2:23 @3) 6.13 km (5:03 / km) +65m 4:48 / km
ahr:123 max:138 shoes: NB1080#4 (Blue)

12 PM

S&C 50:00 [0]

6 PM

Running 41:40 intensity: (12 @1) + (41:12 @2) + (16 @3) 8.55 km (4:52 / km) +131m 4:31 / km
ahr:121 max:137 shoes: NB1080#4 (Blue)

Thursday Mar 14, 2019 #

6 AM

Running 29:30 intensity: (1:23 @1) + (28:07 @2) 5.51 km (5:21 / km) +60m 5:05 / km
ahr:119 max:133 shoes: NB1080#4 (Blue)

5 PM

Running 15:00 intensity: (8 @1) + (9:54 @2) + (4:58 @3) 3.04 km (4:56 / km) +29m 4:43 / km
ahr:129 max:148 shoes: NB1080#4 (Blue)

Running (Hills) 1:10:16 intensity: (1:45 @2) + (24:39 @3) + (28:28 @4) + (15:24 @5) 12.69 km (5:32 / km) +914m 4:04 / km
ahr:152 max:172 shoes: Saucony P7 #2 (Green)

Hilly farlek - basically ran efforts of between 4 and 9mins on the ups and most of the downs with about a minute easy in between

Wednesday Mar 13, 2019 #

6 AM

Running 26:19 intensity: (22 @1) + (2:55 @2) + (11:47 @3) + (18 @4) + (10:57 @5) 5.18 km (5:05 / km) +62m 4:48 / km
ahr:154 max:183 shoes: NB1080#4 (Blue)

12 PM

S&C 50:00 [0]

5 PM

Running 15:12 intensity: (52 @1) + (12:25 @2) + (1:55 @3) 3.15 km (4:49 / km) +27m 4:37 / km
ahr:124 max:141 shoes: NB1080#4 (Blue)

Running (Hills) 1:14:44 intensity: (10 @0) + (3:23 @1) + (32:57 @2) + (35:18 @3) + (2:54 @4) + (2 @5) 11.37 km (6:34 / km) +931m 4:40 / km
ahr:133 max:160 shoes: Saucony P7 #2 (Green)

Tuesday Mar 12, 2019 #

6 AM

Running 23:41 intensity: (14 @1) + (47 @2) + (6:23 @3) + (14:41 @4) + (1:36 @5) 4.6 km (5:09 / km) +53m 4:52 / km
ahr:150 max:164 shoes: NB1080#4 (Blue)

12 PM

Running 50:59 intensity: (9:38 @2) + (18:37 @3) + (18:50 @4) + (3:54 @5) 12.13 km (4:12 / km) +21m 4:10 / km
ahr:138 max:165 shoes: NB1080#4 (Blue)

Intervals: 6x3mins - mostly around 3'30" pace - last one at 3'17". Cadence still a bit high at 195-205 but beginning to feel a bit more comfortable around HT so should be able to start increasing stride length.
5 PM

Running 27:39 intensity: (11 @0) + (5:25 @1) + (22:03 @2) 5.26 km (5:15 / km) +105m 4:47 / km
ahr:116 max:133 shoes: NB1080#4 (Blue)

Monday Mar 11, 2019 #

7 AM

Running 20:08 intensity: (6 @1) + (24 @2) + (2:33 @3) + (15:10 @4) + (1:55 @5) 3.71 km (5:25 / km) +45m 5:07 / km
ahr:153 max:169 shoes: NB1080#4 (Blue)

12 PM

S&C 50:00 [0]

6 PM

Running 1:00:21 intensity: (9 @0) + (15 @1) + (6:43 @2) + (8:16 @3) + (33:29 @4) + (11:29 @5) 12.6 km (4:47 / km) +187m 4:27 / km
ahr:151 max:174 shoes: NB1080#4 (Blue)

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