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Training Log Archive: RunarS

In the 7 days ending Jan 22:

activity # timemileskm+m
  Easy run5 6:43:00 45.98(8:46) 74.0(5:27) 597
  Temporun1 2:18:00 22.06(6:15) 35.5(3:53) 133
  Intervals1 1:32:00 12.12(7:36) 19.5(4:43) 84
  Strength - legs and core2 40:00
  Total9 11:13:00 80.16 129.0 814
  [1-5]7 10:33:00
averages - sleep:8.2

» now

Saturday Jan 22 #

9 AM

Easy run 1:12:00 [1] 13.3 km (5:25 / km) +105m 5:12 / km

Really good night sleep - woke up by myself around 6:30.

Drills + Easy + 8x10sec hill sprints.

Slightly shorter timewise than planned - tot. 60mins, not 70. But hill sprints went really well - legs really good and felt fast. No pains or niggles. Looking forward to tomorrows session.

Friday Jan 21 #

8 AM

Strength - legs and core 20:00 [0]

Legs and core again :) Felt good.
3 PM

Easy run 1:22:00 [1] 14.6 km (5:37 / km) +109m 5:25 / km
slept:8.0 shoes: Saucony Endorphine Shift

Good night sleep!

10min prehab

Drills + 60' easy with Laura + 6 x strides.

Legs felt fine, calfs a bit stiff but not too bad. No pains or niggles. Strides were pretty good - especially the last 4. Felt fast and fluid.

Thursday Jan 20 #

3 PM

Easy run 1:23:00 [1] 15.0 km (5:32 / km) +178m 5:13 / km
slept:8.0 shoes: Saucony Peregrine 10 - Grey

Ok night sleep. The fat cat was a bit restless and kept waking me up.

10min prehab

Drills + 61' on the trails + 6 x strides.

As expected, legs were a bit stiff and tired from yesterday. But not too bad. And no pains or niggles. Ran relaxed and enjoyed the run in sunny, cold weather. The strides started slow and sluggish, but the last 2 were pretty good actually.

Wednesday Jan 19 #

3 PM

Intervals 1:32:00 [5] 19.5 km (4:43 / km) +84m 4:37 / km
slept:8.0 shoes: Adidas Adizero Adios 5

Very good night sleep - woke up feeling rested before the alarm went off.

10min prehab.

Drills + 20'easy, 20x400m @ avg 73sec/3:03min/km (p:40sec), 20'easy.

Great session! Was a bit "nervous" ahead of the session as the previous 16x400 had been so good - but that was on the treadmill. How was I going to perform on the roads? Was I as fast I hoped or had the treadmill fooled me a bit. Being a bit windy didn't really help for the confidence either, but at the same time - I felt really good ahead of the session and knew I would run well. And I would get an honest feedback in terms of where I am. So I was pretty pleased and surprised when the first 400m was done in 70sec...And a bit worried. I had 19 more to do. So I tried to back off a bit, focusing on running relaxed but fast. Controlled. I did not look at the pace during the intervals, only looked at the time when I laped each of them. I have meassured a 400m stretch that is dead flat - where I like to run the intervals. Running back and forth. Luckily the wind was coming from the side, so I did not have to worry too much about that, and could keep my intervals fairly consistent. The first 4 were a bit all over the place. From 70 to 74 sec, before I settled on 73sec. That was definitely the sweetspot today. Without looking at the pace, I came in at 73sec more or less every interval. Pushed the second last a bit extra (another 70sec lap) and after fininshing the last interval I still had more in me. Another big confidence boost. Very happy with sundays long tempo and todays intervals. Can't wait to get the alternating session on sunday done and head to Seville. Excited to see where I'm at. No pains or niggles and very fresh legs. A bit stiff after ;)

Tuesday Jan 18 #

2 PM

Easy run 1:23:00 [1] 15.4 km (5:23 / km) +101m 5:13 / km

A good night sleep.

10min prehab.

Drills + 61' easy + 6 x strides.

Fab weather for an easy run. Cold but sunny. Trails pretty muddy but still runable without sliding all over the place. No pains or niggles, but legs still a bit sluggish and stiff. Strides started pretty slow but got a lot better. Not too bad at all.

Monday Jan 17 #

7 AM

Strength - legs and core 20:00 [0]

Regular strength, leg & core, #1
3 PM

Easy run 1:23:00 [1] 15.7 km (5:17 / km) +104m 5:07 / km
slept:8.0 shoes: Saucony Endorphine Shift

Good night sleep! Still tired when alarm woke me up though...

10min prehab.

Drills + 61' easy + 6xStrides

Felt ok but legs a bit stiff and tired from yesterday. No pains or niggles though. Strides were pretty slow to start with but got a little better. But def not the fastest I've done...

Sunday Jan 16 #

10 AM

Temporun 2:18:00 [4] 35.5 km (3:53 / km) +133m 3:49 / km
slept:9.0 shoes: Saucony Endorphine Pro - Blue

Been sleeping longer than normal the last couple of days. Woke up by myself this morning, around 7am.

10min prehab.

20' easy, 27km @ avg 3:38 pace, 20' easy.

Very, very pleased with that. Felt completely different to the shit sesssion last sunday. Both physically and mentally. I knew when I left the house to start the run that I would nail the session. Same avg pace as 2 weeks ago, but felt much stronger. Even after the additional 3k. Felt in control all the way. Really good for the confidence this! Good sunday!

Nutrition: 3 OTE gels (40g carb) during run.

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