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Training Log Archive: shaund82

In the 7 days ending Jan 18:

activity # timemileskm+m
  Easy Run7 8:41:37 69.82(7:28) 112.37(4:39) 331
  S & C 2 1:07:00
  Total9 9:48:37 69.82 112.37 331
averages - sleep:7.4

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Saturday Jan 18 #

11 AM

Easy Run (10x pace 200ms) 1:08:29 [3] 14.82 km (4:37 / km)
ahr:161 max:178 slept:6.5

Felt good.... except with a headwind. Ran pretty easy and 200's felt great. Pleased I recovered from Yesterday

Sleep ok but friend staying and went to show so little bit knackered

Friday Jan 17 #

9 AM

Easy Run (Moderate 80) 1:20:01 [3] 20.62 km (3:53 / km) +4m 3:53 / km
ahr:155 max:170 slept:8.0

Didn't look at watch- just ran. Nice.

Was pleased but old body took a while to feel smooth. Working hard over last 10mins but felt ok to be honest.

Sleep broken but decent amount - including short nap

Thursday Jan 16 #

S & C (Strength and Conditioning) 35:00 [3]

Improving slightly. Needed to find my concentration towards the end but again getting back to numbers hitting previously
9 AM

Easy Run (Easy 60 plus strides) 1:00:57 [3] 12.74 km (4:47 / km)
ahr:146 max:157 slept:8.0

Bit creeky to be honest. Not feeling terribly smooth or relaxed..just got it done

Decent sleep though Greta now Ill again- throwing up and coughing. Broken sleep but had good amount.

Wednesday Jan 15 #

5 PM

Easy Run 14:27 [3] 2.86 km (5:03 / km)
ahr:148 max:161

Easy Run (1600 / 200 pace change) 31:23 [3] 7.29 km (4:18 / km) +4m 4:18 / km
ahr:148 max:176

Did it on a course at Park which is half compacted trail half concrete bike path. There is a 150-200m incline towards end on lap 1 and 3, so short downhill on lap 2. Not fastest course but equally not that tough either.

All in all, I'm pleased with first proper rep session of year. Legs are annoyingly fatigued- got an extra nap in today to try and recover. I could be in a better place but I'm not totally out of shape and was pretty close to the the intended paces without leaving myself bent double. I'm sure it's something you appreciate but I can only really go deep when I'm fit - it's hard to push yourself when you're not in great shape.

200's were fine- I'll discuss 1600m reps.

First 1- pretty good- went through the km in 3.08 feeling good - pushed through the hill and finished in 5.03

2 rep- I thought this would be the easiest (downhill and warmed up) but seemed to pace it completely wrong...maybe this way round was harder. Went through km in 3.20 (though this could be because the markers were slightly inaccurate) and finished in 5.14.

3 rep. Back on track ish- went through in 3.11-12 and finished hard in 5.06.

Easy Run 8:02 [3] 1.68 km (4:48 / km) +3m 4:45 / km
ahr:149 max:157

Easy Run 8:51 [3] 1.46 km (6:03 / km)
ahr:143 max:157

Tuesday Jan 14 #

S & C (Strength round) 32:00 [3]

Legs still carrying a bit of fatigue but fine.

Did this in morning due to issue described in main training description
6 PM

Easy Run (Easy 60 + hills) 1:11:06 [3] 14.15 km (5:01 / km)
ahr:146 max:159 slept:6.5

Had to run late due to a combination of baby spewing through the night and wife off on meetings all day.

As a result she didn't go to nursery so stuck in all day. When j went out I did go and have a look at the course for mile reps but it was so bloody windy, and I was a bit tired from the last few days travel / baby sickness that I decided to come back tomorrow and give it a better go. Hope that's ok.

Weather bloody ridiculous

Monday Jan 13 #

8 AM

Easy Run (Easy 60) 58:24 [3] 12.2 km (4:47 / km) +102m 4:36 / km
ahr:149 max:167

But pushed for time- flying home today and have a work meeting in town.

Pretty slow- slightly creaky but got it done

Sunday Jan 12 #

1 PM

Easy Run 1:59:57 [3] 24.56 km (4:53 / km) +218m 4:41 / km
ahr:146 max:175 slept:8.0

Real slog. Just chugged around. First 40 off road. Next 45 on road- last part off road / path. Tired post run

Pretty pathetic at times. Legs tired from yesterday and broken sleep. Not bad but 1 wake up.

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