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Training Log Archive: RyanE

In the 7 days ending Nov 10:

activity # timemileskm+m
  Running3 2:40:07 17.89(8:57) 28.79(5:34) 296
  O training1 1:05:02 5.56(11:42) 8.94(7:16) 287
  Total4 3:45:09 23.44(9:36) 37.73(5:58) 583

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MoTuWeThFrSaSu

Sunday Nov 10 #

11 AM

O training 1:05:02 [3] 8.94 km (7:16 / km) +287m 6:16 / km
shoes: Black/Green X-talon 212

Wendover SCOL. Brown - 3rd
Decided to take this as training after the mare last week; focused on having a plan, direction and picture/detail. I even paced on a handful of legs which was quite helpful. Mostly fine, made the odd mistake by being off on my compass (11 and 12) but otherwise pretty clean. Thought I had taken a sub-optimal route to 15 but not too sure now after looking at RG. One person was definitely slightly faster on the wider-less-climb route (although I reeled them back in on the drop into the control). I'm gonna do most regional races like that until it becomes a habit and hopefully as my running improves I'll be able to do that but quicker, and in races I'll actually push on the bits where I can.

Saturday Nov 9 #

3 PM

Running 1:22:09 [4] 13.95 km (5:53 / km) +268m 5:22 / km
shoes: Saucony Kinvara 12/2018

Recipe for a mad rainy run:
1) Run 5 km out of the city to find a hill
2) Wear road shoes because you are gonna be on road for most of the time
3) Once at Shotover eat a cereal bar to keep your energy up post-brunch. Put this under reflux for the rest of the run.
4) Pick out the path you though looked good on a map and run down it. Realise that it is way to small, overgrown, slippy and hard to follow; compound this the road shoes.
5) Find a different, better path back up the hill and run up this 3 times, descending by a slightly different route,
6) Go the same way back.
7) Get back, realise your phone is water damaged and hope the screen starts working again by tomorrow...

(it did)

Thursday Nov 7 #

5 PM

Running 29:06 [3] 5.44 km (5:21 / km) +6m 5:19 / km
shoes: Saucony Kinvara 12/2018

Meant to be easier work but shins said no. Felt like having a look at what our second year accommodation is like but couldn't see much running past on the pavement in the dark.

Wednesday Nov 6 #

1 PM

Running warm up/down 8:59 [1] 1.47 km (6:07 / km) +2m 6:04 / km
shoes: Bla Roclite Jul19

Running intervals 26:49 [4] 5.67 km (4:44 / km) +5m 4:43 / km
shoes: Bla Roclite Jul19

OUCCC Wednesday Intervals : 10 min tempo (2min); 3,2,1 min (1 min)
Shorter session for the people racing at Milton Keynes on Saturday but that's fine with me cos it helps me build up a little more steadily. Good session and hopefully these Wednesdays will start showing the benefits soon. I'll be honest with how slow my laps were:
10 min: 3:59; 3,2,1: 3:44, 3:44, 3:26.
Lets see those tumble!

WD

Running 13:04 [1] 2.26 km (5:47 / km) +15m 5:36 / km
shoes: Saucony Kinvara 12/2018

To Tesco (other grocery stores are available)

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