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Training Log Archive: AORR

In the 7 days ending Jan 20:

activity # timemileskm+m
  running7 8:45:00 75.53(6:57) 121.56(4:19)
  Total7 8:45:00 75.53(6:57) 121.56(4:19)
averages - sleep:8.1

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Saturday Jan 20 #

8 AM

running (running) 1:10:00 [3] 10.12 mi (6:55 / mi)
slept:8.0

70' easy + strideouts. Good session, and kept the pace easy and the stride outs were consistent and progressive.

Friday Jan 19 #

6 AM

running (running ) 1:10:00 [4] 9.62 mi (7:17 / mi)
slept:8.0 shoes: adizero tempo

70' easy + 8* strideouts. The easy part was kept conservatively easy and the strideouts, while consistent I felt these were slower than I would have liked. Not overly concerned about this as I did the fartlek last night, and the legs felt marginally heavy.

Thursday Jan 18 #

8 PM

running (running) 1:10:00 [4] 15.0 km (4:40 / km)
slept:8.0

20' easy + fartlek: 15*1' @ 10km pace / 1' roll on + 20' easy

The 10km pace was slower than I would have liked, however the paces were consistent @ 5'45'' per mile, and the roll on was consistent

Wednesday Jan 17 #

6 AM

running (running ) 1:15:00 [3] 10.46 mi (7:10 / mi)
slept:8.0 shoes: adizero tempo

75' easy ( I miss read the training plan, and forgot the 8* hills. Please let me know if you would like me to add these to another day).

Positive run, and no issues regarding energy or effort levels.

Tuesday Jan 16 #

7 PM

running (running ) 1:10:00 [3] 10.76 mi (6:30 / mi)
slept:8.0 shoes: adizero tempo

70' moderate + 8* strideouts.

Recovered from the previous days run, moderate pace was good, and the strideouts were also good.

Monday Jan 15 #

7 PM

running (running ) 1:10:00 [3] 9.7 mi (7:13 / mi)
slept:8.0 shoes: adizero tempo

70' easy + speed variations.

The legs left heavy, I attributed that to the XC on Saturday, hence the pace was slower, and the 8* speed variations were not as responsive as I would have liked. Still a good run, but effort levels were raised.

Sunday Jan 14 #

8 AM

running (running) 1:40:00 [4] 15.55 mi (6:26 / mi)
slept:9.0 shoes: adizero tempo

1'40'' moderate pace. This legs felt good, however effort levels felt quite laboured, hence did not do the full 2hours. Still a good session

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