Training Log Archive: Chris98In the 1 days ending Oct 12, 2020:
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Monday Oct 12, 2020 #
11 AM
Grass run warm up/down (Warm up + strides) 24:17 [2] 5.39 km (4:30 / km) +27m 4:24 / km
shoes: S/lab XA Amphib 2
Jog through Ambleside then laps of Rothay Park with strides and jog to the bottom of Wansfell.
Trail run (Wansfell uphill tempo ) 15:32 [4] 2.14 km (7:16 / km) +426m 3:38 / km
shoes: S/lab XA Amphib 2
From just before the toilets on StockGhyll Ln up up to the summit easing back when the intensity shot up to high but maintaining good and relatively sustainable effort the whole way to the top. Grey and rainy and quite cold at the top so came straight back down.
12 PM
Trail run (Jog down + Warm down) 41:25 [2] 8.03 km (5:09 / km) +50m 5:00 / km
shoes: S/lab XA Amphib 2
Very easy 10min jog down and then 20’ easy round the park again before heading back to the van.
7 PM
Road run (Road session ) 1:00:00 15.04 km (3:59 / km) +96m 3:52 / km
shoes: Sonic 3 Accelerate
Warm up + 2’ fast + 50” moderate + 3km tempo + 2’ moderate + 2’ fast + cool down
19’ mins easy down to the river loop. Still surprisingly busy but less and less people as it went on and got darker which was good. Did 2 mins fast at 2’57” km pace according to the watch and then 50’ moderate at 4’00” km pace before the 3km tempo which I managed 3’13” pace for. Didn’t feel as though I was pushing the boat out too far but I was surprised at how fast I could go. Two minutes moderate at 4’00” pace immediately after the tempo then 2 mins fast at 2’58” pace. A little bit sketchy over the bridges at either end of the loop and a bit of people and traffic dodging at times probably best doing sessions either slightly later or ridiculously early.
19’ mins easy down to the river loop. Still surprisingly busy but less and less people as it went on and got darker which was good. Did 2 mins fast at 2’57” km pace according to the watch and then 50’ moderate at 4’00” km pace before the 3km tempo which I managed 3’13” pace for. Didn’t feel as though I was pushing the boat out too far but I was surprised at how fast I could go. Two minutes moderate at 4’00” pace immediately after the tempo then 2 mins fast at 2’58” pace. A little bit sketchy over the bridges at either end of the loop and a bit of people and traffic dodging at times probably best doing sessions either slightly later or ridiculously early.