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Training Log Archive: jpdiasfernandes

In the 7 days ending Oct 24, 2020:

	activity	#	time	miles		km		+m
	Running	7	6:27:36	51.05	(7:36)	82.15	(4:43)	680
	Workout	2	36:25	1.12	(32:34)	1.8	(20:14)	100
	Cycling	1	16:00	4.35	(16.3/h)	7.0	(26.3/h)	60
	Total	8	7:20:01	56.51	(7:47)	90.95	(4:50)	840
averages - rhr:46

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Saturday Oct 24, 2020 #

Running 45:01 [1] 11.06 km (4:04 / km) +18m 4:02 / km
ahr:154 max:163 shoes: Nike Odyssey React Flyknit 2

Trying out a new form this week. It seems to propel me in an effortless way. I'm elevating the knees higher and keeping my torso slightly back. I used to run with a non efficient forward lean. This is going great in terms of effort. Really feel that I can run faster with less fatigue. On the other hand I fell my TFL and my gluteus medium being more stiff and over worked. I guess I'll need to work on them. If I want to do this change I'll have to be carefull and do it slowly.

7 AM

Note
rhr:39

Friday Oct 23, 2020 #

7 AM

Note
rhr:43

4 PM

Running 1:01:28 [1] 10.49 km (5:52 / km) +361m 5:00 / km
ahr:145 max:170 shoes: NVII Forest 2

Easy running on the trails. Really trying to improve on the climbs.

Running 11:15 [1] 2.28 km (4:56 / km) +98m 4:04 / km
ahr:155 max:160 shoes: Nike Odyssey React Flyknit 2

Way to the trails.

Thursday Oct 22, 2020 #

7 AM

Note
rhr:43

Cycling 16:00 [1] 7.0 km (26.3 kph) +60m

Commute

6 PM

Running warm up/down 10:53 [1] 2.4 km (4:32 / km)
shoes: Pegasus 37

Workout 30:00 [1] 1.4 km (21:26 / km) +100m 15:47 / km
shoes: Pegasus 37

Stairs and strength.

Running intervals 17:56 [4] 4.14 km (4:20 / km)
shoes: Pegasus 37

Pyramid fartlek (100/200/300/400/400/300/200/100)
15'' 30'' 46'' 63'' 64'' 44'' 27'' 14''
Felt good. Focused a lot on the form and feeling relaxed running at high speed. The 400m felt somewhat "easy". By that I mean I could sustain it for longer than 800m. Felt that I was in a groove and that I was on the latter stage of a race. That said solid session, really good for improving my speed.

Running warm up/down 10:32 [1] 1.76 km (5:59 / km)
shoes: Pegasus 37

Wednesday Oct 21, 2020 #

7 AM

Note
rhr:48

6 PM

Running 1:01:00 [1] 12.56 km (4:51 / km) +74m 4:43 / km
ahr:144 max:165 shoes: Nike Odyssey React Flyknit 2

40' + 8x100m strides + 5' back home.

Tuesday Oct 20, 2020 #

7 AM

Note
rhr:46

6 PM

Running warm up/down 10:32 [1] 2.24 km (4:42 / km)
ahr:136 max:150 shoes: Pegasus 37

Workout 6:25 [1] 0.4 km (16:02 / km)
shoes: Pegasus 37

Drills

Running intervals 30:17 [5] 8.13 km (3:43 / km)
ahr:163 max:183 shoes: Pegasus 37

6 x (1km + 2' rest)
08''
10''
10''
13''
12''
09''

The goal wasn't to go all out. Altough my legs felt heavy. It was raining a lot and the track was full with puddles of water. Other than that aerobically i didn't feel too much stressed. Solid workout.

Monday Oct 19, 2020 #

Note
rhr:45

Running hills 44:00 [1] 7.93 km (5:33 / km) +70m 5:19 / km
ahr:128 max:156 shoes: Pegasus 37

Tryied to keep it easy after the big effort on the previous week.

Sunday Oct 18, 2020 #

Note
rhr:55

Running long 1:24:42 [1] 19.16 km (4:25 / km) +59m 4:21 / km
ahr:155 max:174 shoes: Nike Odyssey React Flyknit 2

75' + strides + back home.
Felt really weak. Felt really tired. Might be the first sign of overtraining in a while. Next week I'll take it easier. Also didn't eat before going for the session, maybe that adds up.

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