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Training Log Archive: shaund82

In the 7 days ending Mar 7:

activity # timemileskm+m
  Easy Run6 6:47:23 57.96(7:02) 93.28(4:22) 10
  S & C 2 1:05:00
  Fartlek1 39:11 6.88(5:42) 11.07(3:32)
  Race1 33:18 6.23(5:20) 10.03(3:19) 2
  Total9 9:04:52 71.07 114.38 12
averages - sleep:8.3

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Saturday Mar 7 #

S & C (Round) 35:00 [3]

Left side glutes fatigued. Will get a bloody massage asap
2 PM

Easy Run (Easy 60 plus strides) 1:01:03 [3] 13.32 km (4:35 / km) +6m 4:34 / km
ahr:157 max:177 slept:7.5

Kept it easy. Sun was out. Legs tired but bloody nice

Friday Mar 6 #

3 PM

Easy Run 19:30 [3] 4.24 km (4:36 / km)
ahr:156 max:169

Fartlek (800 / 800 X 7) 39:11 [3] 11.07 km (3:32 / km)
ahr:159 max:175

Pace goals were 2.32 (3.10 per KM)/ 3.04 (3.50)

I changed course during 2nd round (hence it was a little slower) as wind again almost exclusively in my face. Much easier after change.

To be honest, after rep 1 I didn't think I was going to be able to do it. Muscles around hips (predominantly glutes) feeling tired and felt like a real lack of control in the way I was running- (loads of lateral movement and almost felt like my legs would give way), but grew in confidence. When I focused- trying to keep form stable and linear, I felt better. That might not make sense...

Reps
1. 2.28/ 3.04
2. 2.33 / 3.08
3. 2.28/3.03
4. 2.31/ 3.04
5. 2.29 / 3.07
6. 2.34 / 3.03
7. 2.32 / 2.59

Easy Run 15:29 [3] 3.05 km (5:04 / km) +3m 5:03 / km
ahr:141 max:154

Thursday Mar 5 #

11 AM

Easy Run 1:35 [3] 0.29 km (5:30 / km)
ahr:131 max:156

Easy Run (Easy 60 plus hills ) 53:56 [3] 11.5 km (4:41 / km)
ahr:147 max:167

Ballsed up starting and stopping watch but did 60 mins minimum.

Bit stiff starting but actually felt ok which I wasn't expecting.

Greta sick so sleep not ideal but kept it easy

Wednesday Mar 4 #

4 PM

Easy Run (Moderate 80) 1:18:03 [3] 20.33 km (3:50 / km) +2m 3:50 / km
ahr:166 max:186 slept:9.0

put the run off till the afternoon as tired today. First km and I was so stiff I was thinking of just getting in a solid easy run but I loosened right up and felt pretty ok. Had to work 2nd half but not as much as previous moderates. Felt pretty good.

Tired at 8.30. need early night

Baby fine lar night

Tuesday Mar 3 #

S & C (S and C) 30:00 [3]

Did this in the morning- in a bit of a change from usual routine. Had a bit more ummph than usual. Left hip on the odd occasion a bit uncomfortable
3 PM

Easy Run (Easy 2hrs) 1:58:50 [3] 27.56 km (4:19 / km)
ahr:149 max:175 slept:8.5

Enjoyed first half - second half slightly lucklustre. Probably didn't quite fuel properly- parents in law staying so not in routine. Wasn't bad but certainly not perfect. Lesson learned.

Sleep back to normal after week of mixed sleep

Monday Mar 2 #

4 PM

Easy Run (Easy 60 plus strides) 58:57 [3] 13.0 km (4:32 / km)
ahr:145 max:160

Didn't feel too bad but definitely tired from race and crap sleep. Baby up every hour on the hour. Not much juice in the tank on strides

Sunday Mar 1 #

11 AM

Race (10k) 33:18 [3] 10.03 km (3:19 / km) +2m 3:19 / km
ahr:166 max:173

40km/h winds...on a dyke. Hard work. Wind seemed to only benefit for c.1km each lap. Otherwise hard going. I led from the gun and other than a cunt who tried to sit on my heels to block the wind for a km, I had no company.

Disappointed with time- but it was essentially a tempo run as I kept losing concentration.

Felt shit on warm up so all good really

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