Training Log Archive: lyds101In the 7 days ending Apr 1, 2018:
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Sunday Apr 1, 2018 #
Note
Run long 54:29 [3] 9.66 km (5:38 / km) +125m 5:18 / km
slept:10.0
good run in the sun with Ella :)
Saturday Mar 31, 2018 #
Run warm up/down 4:04 [3] 0.81 km (5:01 / km)
slept:9.0
Run intervals 3:29 [5] 1.2 km (2:54 / km)
today was a speed session at meadow mill, start of the summer... right.
we did 6 x 200m with about 3mins break between each. a very short session indeed, however the main aim for me at the moment is to continue improving my endurance and not lose speed which was always my forte.
felt good for the first four, then the snow / hail hit and the wind picked up. ouch.
splits were: 33, 33, 34, 34, 35, 35
quite happy with that!
Run warm up/down 4:38 [3] 0.81 km (5:43 / km)
Run 34:13 [3] 6.73 km (5:05 / km) +45m 4:55 / km
Friday Mar 30, 2018 #
Bike 30:00 [2]
slept:9.0
Gym 20:00 [3]
Thursday Mar 29, 2018 #
Run 40:24 [3] 7.08 km (5:42 / km) +120m 5:16 / km
slept:8.5
Run warm up/down 4:19 [3] 0.85 km (5:05 / km)
Run intervals 6:47 [5] 2.22 km (3:03 / km)
was struggling with the minute recovery so took 2.5 after the first 4 reps. my final 2, 300m reps I got down to 55 seconds.
:)
Run warm up/down 4:09 [3] 0.65 km (6:23 / km)
Wednesday Mar 28, 2018 #
Run 28:20 [3] 4.91 km (5:46 / km) +41m 5:32 / km
slept:8.5
Run 45:05 [3] 8.61 km (5:14 / km) +95m 4:58 / km
Tuesday Mar 27, 2018 #
Run warm up/down 8:24 [3] 1.75 km (4:48 / km)
Run intervals 19:47 [5] 4.52 km (4:23 / km)
slept:6.5
Did a session entitled “150 - 200 clock” whereby you run 150 fast, then jog the rest of the lap, then run 160... etc until 200. Run 200m fast x 2 then go back down again.
We ran pretty much non-stop the whole way which was positive. The last time I did this session was in Copenhagen with her and struggled so bad. I couldn’t keep going at the end of each rep. good news however: today I could. Very happy :)
Run warm up/down 9:44 [3] 1.75 km (5:34 / km)
Monday Mar 26, 2018 #
Run warm up/down 12:21 [3] 2.47 km (5:00 / km) +20m 4:48 / km
slept:9.0
Bike 35:00 [3]
Gym (s & C) 30:00 [3]
Run 30:32 [3] 5.94 km (5:08 / km) +51m 4:56 / km
looks also like my easy pace is getting faster. where my max was 430s a few weeks ago, now seems to be closing in on 4 dead so also my easy runs are getting towards 5min / km.