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Training Log Archive: AORR

In the 7 days ending Jan 27:

activity # timemileskm+m
  running8 9:20:00 77.01(7:16) 123.93(4:31)
  Total8 9:20:00 77.01(7:16) 123.93(4:31)
averages - sleep:9.1

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Saturday Jan 27 #

3 PM

running (running) 1:40:00 [5] 13.0 mi (7:42 / mi)
slept:8.0 shoes: adizero tempo

20' easy + Southern Cross Country + 20' easy

Felt good, and the race was consistent (relatively speaking, considering the long uphill drags) . However the pace is still not there and based on where I was last time I did this course and who I was finishing around I estimate I was 50 paces back from where I should have been.

Friday Jan 26 #

6 AM

running (running ) 50:00 [3] 6.98 mi (7:10 / mi)
slept:8.0 shoes: adizero tempo

45' easy + 6* hill sprints

Run felt good this morning and the hill sprints were consistent and controlled.

Thursday Jan 25 #

7 PM

running (running ) 1:00:00 [3] 8.9 mi (6:44 / mi)
slept:8.0 shoes: adizero tempo

60' easy + stride out. The energy levels felt lower during this run, and the legs a little heavy, however following the strideouts (which improved as they progressed) the easy pace felt more responsive and relaxed.

Wednesday Jan 24 #

6 AM

running (running) 45:00 [4] 6.2 mi (7:15 / mi)
slept:8.0 shoes: adizero tempo

45' easy

heavy legs kept the pace easy
7 PM

running (running) 45:00 [3] 6.28 mi (7:10 / mi)
slept:8.0 shoes: adizero tempo

45' easy.

I forgot to add in my earlier email, that over the last 3 weeks, I had only been doing to longer runs as opposed to the 2* 45mins more as a product of the current working hours. Wednesday this week, I thought it was good to change it a little and do two runs. I think I will do more double runs, changes the focus a little.

Tuesday Jan 23 #

7 PM

running (running) 1:10:00 [5] 9.0 mi (7:47 / mi)
slept:8.0 shoes: adizero tempo

Track session
20' easy
2*800m @ 10km pace / 45 sec recovery
6*800m @ 5km pace / 60 sec recovery
3*300m @ 3km pace / 45 sec recovery
20' easy

Tough track session, well off any sort of historical pace

Monday Jan 22 #

7 PM

running (running) 1:10:00 [4] 9.65 mi (7:15 / mi)
slept:8.0

70' easy + speed variations, legs were feeling surprisingly heavy, so the pace was slower, both during the run, and the speed variations. However the overall pace was consistent. Wait and see how the legs feel tonight at the track session.

Sunday Jan 21 #

8 AM

running (running) 2:00:00 [4] 17.0 mi (7:04 / mi)
slept:8.0

2 hour moderate - good energy levels, and the legs felt ok, however the weather conditions were really quite miserable, which impacted the pace. Run was consistent and did not leave too much of a deficit

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