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Training Log Archive: Sheap

In the 7 days ending Apr 7:

activity # timemileskm+m
  Running 6 2:52:01 18.94(9:05) 30.48(5:39) 265
  S + C5 1:16:51 0.55 0.88
  Total11 4:08:52 19.49 31.36 265
  [1-5]11 4:03:20

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MoTuWeThFrSaSu

Sunday Apr 7 #

7 PM

S + C 18:51 intensity: (4:55 @2) + (12:56 @3) + (1:00 @4) 0.88 km (21:21 / km)
ahr:72 max:141 (rest day)

Would’ve liked to go for a recovery run as got some pretty sore legs but had art all day so not much time. Will go for an easy long run tomorrow.

Saturday Apr 6 #

12 PM

Running 17:12 intensity: (5:36 @2) + (3:02 @3) + (7:35 @4) + (59 @5) 3.0 km (5:44 / km) +15m 5:36 / km
ahr:172 max:188

Pre jogging the course with Charlotte, Paige, and Brad.

Running 6:33 intensity: (4:28 @2) + (2:00 @3) + (5 @4) 1.32 km (4:57 / km) +1m 4:55 / km
ahr:158 max:183

Strides and stuff.

Running 13:17 [5] 3.34 km (3:58 / km) +15m 3:53 / km
ahr:172 max:192

Sussex Road Relays leg 2
Really nice flat course and Paige sent me out well in the top 20 which was nice of her. Could’ve pushed the middle part through the arches more as a couple of people overtook but then I caught 8 ish people in the last 1k so maybe that was a good plan. Probably started sprinting a bit early:/ 400m is a bit optimistic. Overall not bad for 3rd running race and surprisingly really enjoyed it. Also think garmin is being optimistic with the time.
Team was 14th in senior women’s

Running 10:32 intensity: (2 @0) + (1:00 @1) + (4:40 @2) + (4:50 @3) 2.05 km (5:08 / km)
ahr:153 max:167

Wd
5 PM

S + C 18:00 [3]

Pretty gentle session

Friday Apr 5 #

10 AM

Running 16:08 intensity: (59 @0) + (3:28 @1) + (5:26 @2) + (3:12 @3) + (2:48 @4) + (15 @5) 3.18 km (5:05 / km) +32m 4:50 / km
ahr:155 max:189

Strides and a thorough warm up with scrumpy. Bit of a nuisance because she kept stopping to dump so stood still for a long time. Also met a lovely old lady who clapped when I did a stride which was entertaining.

Keeping the legs turning ahead of relays tomorrow and training at Mytchett with Stan.
8 PM

S + C 16:00 [3]

Pretty chill before tomorrow

Thursday Apr 4 #

8 AM

Running 39:50 intensity: (8 @0) + (8:25 @1) + (5:09 @2) + (9:21 @3) + (12:33 @4) + (4:14 @5) 6.82 km (5:50 / km) +187m 5:08 / km
ahr:163 max:187

Easy pre brekky with Tommy.
Bright sunny morning when we left then a huge rainstorm hit us and the sky was black which was mad. Felt a bit ouchy and tired so we walked a wee bit and stopped at the rocks to look at the view.

Wednesday Apr 3 #

7 PM

Running 10:41 intensity: (2:15 @0) + (4:00 @1) + (3:48 @2) + (38 @3) 1.45 km (7:22 / km)
ahr:130 max:154

Wu with Paige. Not extremely good but both decided to take session easy because of the race.

Running intervals 6:16 intensity: (38 @0) + (1:15 @1) + (3:51 @2) + (32 @3) 1.83 km (3:26 / km) +5m 3:23 / km
ahr:137 max:156 shoes: Track shoes

1000m, 600m, 200m
Supposed to be 2 sets but dropped out because my stomach was feeling icky. Beef stew and rice is the wrong food to eat.
Think was around 3:20 ? 34

Running 22:52 intensity: (1:30 @0) + (17:19 @1) + (3:02 @2) + (1:01 @3) 3.03 km (7:33 / km)
ahr:132 max:170

Spectating the others/wd

Tuesday Apr 2 #

8 PM

S + C (Core) 12:00 [3]
(rest day)

Few planks, bird dogs, leg lifts, crunches ,and aerial girrafes.
Unfortunately had a performance all evening so today was an enforced rest day. Got athletics and lots of rock climbing tomorrow to make up for it though. :)

Monday Apr 1 #

10 AM

Running (Drills) 24:31 [2] 3.74 km (6:33 / km)

6 PM

Running 4:09 intensity: (43 @1) + (3:10 @2) + (16 @3) 0.72 km (5:47 / km) +10m 5:23 / km
ahr:142 max:150

Have a lavely blue bruise all up the side of my right foot which either shows a) I walked into something and that’s why it’s been hurting or b) I have dodgy track style and need to sort it out. At least I know it’s only a bruising thing tho.
9 PM

S + C (Core) 12:00 [3]

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