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Training Log Archive: mezzacanezza

In the 7 days ending Feb 16:

activity # timemileskm+m
  Easy run3 2:11:32 13.49(9:45) 21.71(6:04) 351
  moderate run / race1 1:59:45 12.56(9:32) 20.22(5:55) 763
  Easy run and 6 stride outs1 1:11:39 7.92(9:03) 12.75(5:37) 178
  60 easy with diagonals1 1:07:31 8.02(8:25) 12.91(5:14) 32
  moderate run1 1:00:02 7.57(7:56) 12.19(4:55) 173
  45 easy with 6 hill sprints1 58:02 6.09(9:32) 9.8(5:55) 177
  Recovery massage1 45:00
  fartlek1 23:04 3.37(6:51) 5.42(4:15) 8
  Total10 9:36:35 59.03 95.0 1682
  [1-5]9 8:51:35
averages - sleep:8.2

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Sunday Feb 16 #

moderate run / race race 1:59:45 [3] 20.22 km (5:55 / km) +763m 4:59 / km
slept:8.5 shoes: newer fujitrabuco pro

arucas half marathon trail

a good fun race, I was a little worried around 4K in but I recovered fine on the downhill sections. the bit I had not recced was a really technical ravine, gradually climbing. I felt good, when I was comfortably winning I didn't run the downhills too hard or generally run 'really hard'. I just maintained quite a moderate intensity.
9 AM

Easy run (Easy warm up/cool down) 21:20 [1] 3.77 km (5:40 / km) +29m 5:27 / km
shoes: newer fujitrabuco pro

Saturday Feb 15 #

9 AM

45 easy with 6 hill sprints 58:02 [2] 9.8 km (5:55 / km) +177m 5:26 / km
slept:9.2 shoes: kayano 26

easy run from the door. mostly road.

Technical exercises completed before the hill sprints. No issues - just major boredom as I did 20 mins running back and forward on my street to avoid having to go up and down any major hills again and keep it as easy as possible!

Friday Feb 14 #

moderate run 1:00:02 [3] 12.19 km (4:55 / km) +173m 4:36 / km
slept:8.8 shoes: newer fujitrabuco pro

Out and back on the uphill/downhill trail.

I had stomach issues just before the turnaround point. grrrr. i think going back to the morning training is best for this side of things also.

i took it easy ish first few ks, I could feel the left hamstring a tiny bit on a few occasions but I think only if i was being a bit sloppy with my technique and over striding slightly on that side (i do this often)

Thursday Feb 13 #

5 PM

Easy run (recce) 1:10:00 [3] 10.3 km (6:48 / km) +300m 5:56 / km
slept:8.75 shoes: newer fujitrabuco pro

course recce. the legs were feeling a little heavy. I didn't notice the hamstring at all on the run. The course is very varied. I am looking forward to the race now! (although I am not a big fan of loops!)

Wednesday Feb 12 #

5 PM

Easy run (Easy warm up/cool down) 40:12 [2] 7.64 km (5:16 / km) +22m 5:11 / km
slept:7.5 shoes: kayano 26

Warm up and cool down around the fartlek attempt.
6 PM

fartlek 23:04 [4] 5.42 km (4:15 / km) +8m 4:13 / km
shoes: kayano 26

It all started quite well and then the session got very uncomfortable all of a sudden. I stopped. Then when I tried to get going again I had what felt like so much lactate in my muscles I was straining myself hugely to move even around 5 min/k pace.

8 PM

Recovery massage 45:00 [0]

recovery massage

legs were sooooo so tight. left hamstring properly sore.

he put some ice and compex type machine on it after 30-40 minutes of all over legs massage.

Tuesday Feb 11 #

5 PM

60 easy with diagonals 1:07:31 [2] 12.91 km (5:14 / km) +32m 5:10 / km
slept:7.5 shoes: kayano 26

Legs and general body felt quite tired on this run today ! This may just become a Monday theme...

Monday Feb 10 #

5 PM

Easy run and 6 stride outs 1:11:39 [2] 12.75 km (5:37 / km) +178m 5:15 / km
slept:7.0 shoes: newer fujitrabuco pro

not the best sleep last night.

Quads are a bit tight/sore from yesterday, also lower back.

They were fine on my easy run though. I went back to the ravine/gorge track. It is really nice terrain underfoot, a good trail. I really enjoy running this route but it is hard to keep it super easy on the uphill at times. I do feel an improvement though and I think I am getting stronger!

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