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Training Log Archive: Sheap

In the 7 days ending Apr 7, 2019:

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, 2019 #

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, 2019 #

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
C • absolute 4

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, 2019 #

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, 2019 #

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, 2019 #

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, 2019 #

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, 2019 #

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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