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Training Log Archive: jev

In the 7 days ending Mar 10:

activity # timemileskm+m
  Running4 3:44:41 21.56(10:25) 34.7(6:29) 1210
  Strength1 20:00
  Turbo1 15:00
  Total5 4:19:41 21.56 34.7 1210

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MoTuWeThFrSaSu

Sunday Mar 10 #

Note
(rest day)

Saturday Mar 9 #

11 AM

Running warm up/down 10:52 intensity: (1:14 @1) + (4:40 @2) + (4:01 @3) + (57 @4) 1.82 km (5:59 / km) +46m 5:19 / km
ahr:157 max:179 shoes: Inov-8 Mudclaw 275

Warm up

Running race 1:33:41 intensity: (12 @1) + (7 @2) + (25:43 @3) + (1:05:18 @4) + (2:21 @5) 12.97 km (7:13 / km) +1067m 5:07 / km
ahr:172 max:181 shoes: Inov-8 Mudclaw 275

Black Combe fell race.

45th overall. Windy and boggy underfoot, cloud only on the top of Black Combe.
Felt alright on the climbs. Tired legs on the final descent, lost a few places to club mates.

Running warm up/down 8:07 intensity: (7:54 @1) + (13 @2) 0.87 km (9:17 / km)
ahr:124 max:144 shoes: Inov-8 Mudclaw 275

Cool down

Friday Mar 8 #

4 PM

Running 27:07 [1] 4.25 km (6:23 / km) +30m 6:10 / km
ahr:126 max:142 shoes: HOKA ONE ONE Speedgoat 2

Easy 30 mins with Fudge along the beach

Thursday Mar 7 #

7 PM

Running intervals 54:52 intensity: (41:55 @1) + (12:05 @2) + (52 @3) 8.4 km (6:32 / km) +40m 6:23 / km
ahr:128 max:166 shoes: Inov-8 RocLite 290 Red

3 x [4 x 200m, 100m walk] 5' walk between sets

~3:25-3:20 pace for the 200s

Wednesday Mar 6 #

Note
(rest day)

Tuesday Mar 5 #

6 PM

Running tempo 30:02 intensity: (1:56 @1) + (12:43 @2) + (6:22 @3) + (9:01 @4) 6.39 km (4:42 / km) +27m 4:36 / km
ahr:160 max:179 shoes: Inov-8 RocLite 290 Red

10 easy, 20 threshold, 10 easy.

Mis-read this as 10 threshold - so 10 minutes short.

Monday Mar 4 #

5 PM

Turbo 15:00 [2]

Strength 20:00 [1]

Mainly core, some leg strength

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