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Training Log Archive: SkinnyLegs

In the 7 days ending Feb 6:

activity # timemileskm+m
  Easy Run7 5:34:00 44.74(7:28) 72.0(4:38)
  3000m intervals FAST1 2:00:00 9.32(12:52) 15.0(8:00)
  Long Run1 1:15:00 12.43(6:02) 20.0(3:45)
  Core session1 1:00:00
  Tempo Run1 1:00:00 9.32(6:26) 15.0(4:00)
  Strength Legs1 1:00:00
  Total12 11:49:00 75.81 122.0
averages - sleep:9.8

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Saturday Feb 6 #

9 AM

Easy Run 45:00 [1] 10.0 km (4:30 / km)
shoes: Saucony Running Neutral

2 PM

Easy Run 45:00 [1] 10.0 km (4:30 / km)
shoes: Saucony Running Neutral

Friday Feb 5 #

8 AM

3000m intervals FAST 2:00:00 [4] 15.0 km (8:00 / km)
shoes: Saucony Running Neutral

3x3000m

1) 2:50; 2:48; 2:45; FINAL= 8:23 HR 178

REST 20 minutes

2) 2:45; 2:45; 2:45 FINAL = 8:15 HR 179

REST 20 minutes

3) 2:40; 2:39; 2:42; FINAL = 8:01 HR 184

The course is dead flat, I do loops of 1km on the roads when I do this so it makes it very easy to split. FIrst one was a little bit fast and paid for it big time on the last one. Goal for next session is 8:30, 8:15, 8:00 keeping the heart rates closer to the high 170s.

11 AM

Easy Run (Recovery 10km run) 50:00 [1] 10.0 km (5:00 / km)
shoes: Saucony Running Neutral

Time to recover from those crazy 3000s

Thursday Feb 4 #

Core session 1:00:00 [1]

2 PM

Long Run 1:15:00 [3] 20.0 km (3:45 / km)
slept:10.0 shoes: Saucony Running Neutral

Long Run but at a certain intensity. Was 38' through the first 10km and the second half was 35'.

Wednesday Feb 3 #

8 AM

Tempo Run 1:00:00 [3] 15.0 km (4:00 / km)
slept:9.0 shoes: Saucony Running Neutral

5km easy (~4:45/km) RESULTS: 24:22
5km Hard (~3:10/km) RESULTS: 15:46* on roads
5km easy (~4:45/km) RESULTS: 25:12
12 PM

Easy Run 50:00 [1] 10.0 km (5:00 / km)
shoes: Saucony Running Neutral

Tuesday Feb 2 #

8 AM

Easy Run 45:00 [1] 10.0 km (4:30 / km)
ahr:130 slept:10.0

2 PM

Easy Run 54:00 [1] 12.0 km (4:30 / km)

3 PM

Strength Legs 1:00:00 [2]

Monday Feb 1 #

9 AM

Easy Run 45:00 [1] 10.0 km (4:30 / km)
slept:10.0

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