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Training Log Archive: Chris98

In the 7 days ending Dec 3:

activity # timemileskm+ft
  Grass run3 2:37:34 23.5(6:42) 37.82(4:10) 172
  Road run2 1:45:10 15.86(6:38) 25.52(4:07) 759
  Trail run1 1:30:06 13.7(6:35) 22.05(4:05) 804
  Track 2 1:17:54 11.82(6:35) 19.02(4:06)
  Total8 7:10:44 64.88(6:38) 104.41(4:08) 1735
averages - sleep:7.2

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MoTuWeThFrSaSu

Sunday Dec 3 #

12 PM

Trail run (90' moderate) 1:30:06 [3] 13.7 mi (6:35 / mi) +804ft 6:14 / mi
shoes: #2 s-lab sense ultra

90' moderate with Cal along the trails. Really nice run, wasn't working too hard and felt like I was moving quite smoothly again which is great. Calfs and glutes could be quite tired tomorrow.
6 PM

Note

Posture and coordination exercises.

Saturday Dec 2 #

2 PM

Grass run (50'moderate+6 x diagonals) 54:32 [3] 8.8 mi (6:12 / mi) +38ft 6:10 / mi
slept:9.0 shoes: #2 s-lab sense ultra

50' moderate round the playing fields. Started raining halfway through so the ground went from being fairly runable to pretty boggy. Feeling pretty good and diagonals felt alright. Got a decent amount of sleep last night but still quite intermittent.

Friday Dec 1 #

10 AM

Grass run (40' Easy) 45:52 [2] 6.66 mi (6:53 / mi) +21ft 6:52 / mi
slept:6.0 shoes: #2 s-lab sense ultra

40' easy around the playing fields. Feeling alright, little tired, calfs sore but to not to bad and strideouts feeling good. Didn't sleep very well. Think I slept between 12-3 and 5-8.

Thursday Nov 30 #

5 PM

Track warm up/down (Warm up) 16:09 [2] 2.18 mi (7:25 / mi)
slept:7.0 shoes: adidas Adizero Tempo

16' warming up very easy with lots of drills and strides.
6 PM

Track (7 mile alternate pace) 37:50 intensity: (22:55 @4) + (14:55 @5) 7.0 mi (5:24 / mi)
shoes: adidas Adizero Tempo

Track session with Dani doing 7 miles at alternate paces, I sat in behind Dan for the first 5 miles and then pushed on on the sixth which was the third effort. My watch was way off with the mile splits and Dan's will be quite a rough estimate as well. Felt really good and really enjoyed running fast. Didn't feel like I was working that hard. Felt more like a tempo and enjoyed being able to run fast. Calfs will be sore tomorrow.
5:47
4:56
5:40
4:59
5:40
4:52
5:42

Track warm up/down (warm down) 23:55 [2] 2.64 mi (9:04 / mi)
shoes: adidas Adizero Tempo

20' very easy warm down.

Wednesday Nov 29 #

9 AM

Grass run (50'easy+6 x hill sprints) 57:10 [2] 8.04 mi (7:07 / mi) +113ft 7:01 / mi
slept:7.0 shoes: #2 s-lab sense ultra

50' easy on the grass which has dried a little bit but still quite muddy but much more runable. Then jogged over to the hill sprint hill for 6 hill sprints, feeling good.
Probably fell asleep some time after 12 and woke twice and struggled to get back to sleep and got up at 8.

Tuesday Nov 28 #

1 PM

Road run (60' moderate) 59:55 [3] 9.53 mi (6:17 / mi) +527ft 5:58 / mi
slept:6.0 shoes: adidas Adizero Tempo

Raining over night and showers all day with occasional hail so the fields are more like lakes. Felt really good to be pushing off a firm surface again and it was another very pleasant run with Cal around Bangor. Calf muscles definitely felt the impact especially on the down hill but seem to be fine now.

Probably fell asleep around 12 woke up at around four and couldn't get back to sleep until just after 6 then got up just after 8 for 9am lecture.

Monday Nov 27 #

8 AM

Road run (40' Easy) 45:15 [2] 6.33 mi (7:09 / mi) +232ft 6:55 / mi
slept:8.0 shoes: #2 s-lab sense ultra

40' easy mostly on the road after deciding the field the was too boggy. Feeling okay and strideouts feeling good. Good but intermittent sleep last night probably fell asleep about 10:30 and woke every two hours or so and got up at 7:30.
7 PM

Note

Posture and coordination exercises

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