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Training Log Archive: Chris98

In the 7 days ending Feb 11:

activity # timemileskm+m
  Road run4 4:43:41 43.12(6:35) 69.4(4:05) 636
  Grass run1 56:06 7.33(7:39) 11.8(4:45) 6
  Trail run1 52:40 6.46(8:09) 10.4(5:04) 149
  Total6 6:32:27 56.92(6:54) 91.6(4:17) 792
averages - sleep:7.5

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MoTuWeThFrSaSu

Sunday Feb 11 #

10 AM

Trail run (50' easy + strides) 52:40 [2] 10.4 km (5:04 / km) +149m 4:43 / km
slept:7.0 shoes: #2 s-lab sense ultra

50' very easy along the trails first bit was really nice running the the middle bit was deep mud but the rest was nice ground. Legs pretty beat up with quads quite sore did 4 strides outside the house afterwards which felt good.

Saturday Feb 10 #

2 PM

Road run (20'easy+fartlek+20'easy) 1:19:00 intensity: (1:05:28 @2) + (13:32 @5) 18.9 km (4:11 / km) +228m 3:57 / km
slept:7.0 shoes: Nike zoom fly

20' easy + 6 x 400m in 74'' / 90'' easy + 5' easy + 6 x 400m in 68'' / 2' Easy + 20' easy.
Windy and rainy so bailed on the track again would have been near impossible to run fast on it so went on cycle track again as its more sheltered in the trees. First set of 400's were slightly uphill and I didn't know what pace I was doing any of the reps going purely off feel but turned out alright. Second set off 400's on slight downhill, was really going for it on the last few and I was able to focus well while running fast. Getting much more comfortable moving at pace now so that's great! Glutes took another big beating today probably important to take it a bit easier then usual next few days.
400 in 74'' splits:
68''
74''
72''
70''
73''
76''
400m in 68'' splits:
67''
64''
65''
63''
62''
61''

Friday Feb 9 #

12 PM

Road run (50'mod + 4 x hill sprints) 56:44 [3] 14.2 km (4:00 / km) +162m 3:47 / km
slept:7.0 shoes: Nike zoom fly

50' moderate with 4 hill sprints. Similar run to the one I did with Cal before bucs but went a bit further down and got to the castle I've been wanting to get to for ages pretty cool. Feeling good and moving pretty well. Glutes allot better than yesterday so should be good for tomorrow. Hill sprints feeling good.

Thursday Feb 8 #

1 PM

Grass run (50' easy + strides) 56:06 [2] 11.8 km (4:45 / km) +6m 4:45 / km
slept:8.0 shoes: salomon s-lab sense ultra

50' very easy with Cal around the field which has turned into a bit of a bog, probably won't run on it for a while. Glutes sore and tight but everything else seems okay and strides felt good.

Wednesday Feb 7 #

1 PM

Road run (20'easy+fartlek+20'easy) 1:31:59 intensity: (1:12:00 @2) + (9:53 @4) + (10:06 @5) 22.7 km (4:03 / km) +243m 3:51 / km
slept:8.0 shoes: Nike zoom fly

20' easy + 3 x 1000m in 3'20'' (3' Easy) + 6 x 200m in 34'' (90'' Easy) + 5' Easy + 3 x 1000m in 3'05'' (3' Easy) + 20' Easy

Ran down to the track but it was covered in snow so in putted the session into my watch and went to the cycle track and hoped that GPS would be accurate. The first 20' easy finished before I got there so the first km rep was all down hill, the second was flatter and the third had a fair amount of climb. Then I reached the cycle path which is at an incline and did the 6 x 200m going out (ran the 90' easy and the 5' easy very easy as I felt I really needed the recovery) then turned round and did the last 3 x 1km reps down the cycle path which is very fast running as it is slight downhill and pretty straight. Again finished the 20' easy about 2 miles from the house so probably did 25' easy as I walked the up the hill and jogged the flatter bits to get home. Glutes and calfs seem like they work harder on the road, I feel like they will be sore tomorrow.
Hard session felt like I worked well, always sceptical of splits from the Garmin but they seem about right.
3 x 1000m;
3:12
3:16
3:25
6 x 200m;
32''
33''
32''
32''
33''
34''
3 x 1000m;
2:46
2:53
2:56

Tuesday Feb 6 #

3 PM

Road run (50'moderate+ 6x diagonals) 55:58 [3] 13.6 km (4:07 / km) +4m 4:07 / km
slept:8.0 shoes: salomon s-lab sense ultra

50' moderate + 6 x diagonals on the field which was quite soft but not to bad at all as there was heavy snow this morning but it all disappeared after an hour or 2. Testing the waters today but felt really good. I was able to catch up on all the work I missed today and had a solid poo so think the worst has passed.

Monday Feb 5 #

Note
(sick)

Up a lot of the night vomiting and diarrhoeaing. Not eaten a lot today but have kept sipping water and I bought some stuff that should help. Legs feel fine though.

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