Training Log Archive: lyds101In the 7 days ending Apr 9, 2019:
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Tuesday Apr 9, 2019 #
7 PM
Run warm up/down 16:16 [3] 3.01 km (5:24 / km)
Run intervals 47:42 [5] 10.04 km (4:45 / km)
track time
3 x 3km for some distance in my legs
4.32 av, 4.32 av, 4.26 av. nailed it and really really enjoyed it. not easy but easier than I thought it was gonna be!
3 x 3km for some distance in my legs
4.32 av, 4.32 av, 4.26 av. nailed it and really really enjoyed it. not easy but easier than I thought it was gonna be!
Run warm up/down 13:44 [3] 2.32 km (5:55 / km) +40m 5:27 / km
Monday Apr 8, 2019 #
7 PM
Run 40:59 [3] 7.54 km (5:26 / km) +161m 4:55 / km
easy jog round the pueblo
Gym 1:00:00 [1]
upper bod day
Sunday Apr 7, 2019 #
Run 58:39 [3] 10.85 km (5:24 / km) +112m 5:08 / km
long run round the lake in Navacerrada - beautiful
Saturday Apr 6, 2019 #
Run hills 57:11 [5] 9.6 km (5:57 / km) +320m 5:06 / km
hill reps today:
2 x long hill (700m with 65m climb)
2 x short hill (400m with 30m climb)
wow hard work, felt alright but legs crumbling big style within the last 100m or so on every rep.
wu and cd included
2 x long hill (700m with 65m climb)
2 x short hill (400m with 30m climb)
wow hard work, felt alright but legs crumbling big style within the last 100m or so on every rep.
wu and cd included
Gym 1:00:00 [1]
leg day with Mario and Alvaro
Friday Apr 5, 2019 #
Run 56:12 [3] 9.8 km (5:44 / km) +144m 5:21 / km
easy jog
Thursday Apr 4, 2019 #
5 PM
Run warm up/down 12:30 [3] 2.5 km (5:00 / km)
Run tempo 22:24 [4] 5.01 km (4:28 / km) +32m 4:20 / km
5km tempo - bit hilly like but ok
felt absolutely deed between mile 1 and 2.5km but once I turned around, I felt better. seemed like miles I had to run but yeah, turns out 5km isn't too far at all.
felt absolutely deed between mile 1 and 2.5km but once I turned around, I felt better. seemed like miles I had to run but yeah, turns out 5km isn't too far at all.
Run warm up/down 15:45 [3] 2.71 km (5:49 / km) +72m 5:08 / km
slog back up the hill
Wednesday Apr 3, 2019 #
7 PM
Gym 1:10:00 [2]
the beefcake of a monitor in the gym has given me a programme - day 1 upper bod. owch.
Run 25:30 [3] 4.7 km (5:26 / km) +86m 4:58 / km
easy short one