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Training Log Archive: fletch

In the 7 days ending Apr 22:

activity # timemileskm+m
  run5 4:02:34 32.23(7:32) 51.86(4:41) 201
  Total5 4:02:34 32.23(7:32) 51.86(4:41) 201

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Sunday Apr 22 #

run warm up/down 9:00 [2] 1.8 km (5:00 / km)
shoes: Saucony Triumph Iso2

Running late and didn't get a proper warmup done, but much better than nothing.
9 AM

run (Harriers Tarcoola Beach) 41:58 intensity: (15 @1) + (8 @2) + (52 @3) + (37:48 @4) + (2:55 @5) 10.08 km (4:10 / km) +10m 4:09 / km
ahr:173 max:195 shoes: Saucony Triumph Iso2

Not very hot, but extremely humid. Should be quite a fast course, but this was one hard run too many this close together.

Felt OK and rhythm was good for the first 2-2.5km, but then the legs spat the dummy. Not sire, but just nothing in the tank, and the blowout was quite spectacularly bad.

Might need a couple of easy days before attempting another intervals session.

Saturday Apr 21 #

8 AM

run 1:30:31 intensity: (26 @1) + (22:07 @2) + (1:07:37 @3) + (21 @4) 18.08 km (5:00 / km) +73m 4:55 / km
ahr:143 max:164 shoes: Saucony Triumph Iso2

Legs were never going to be super fresh for this, but got through OK. Felt like a bit of a shuffle at times and almost tripped over a couple of nothings on the footpath, such was my amazing foot lift.

Still, nothing hurt and I got to try out the mint flavoured gel that I was given a whole box of. Glad I did. Can definitely stomach them, but there is no way I am sticking 4 in a gel bottle and relying solely on them for hours at a time. Will need to mix up the flavours.

Lovely cool, still morning. Tried to rain on me at one point along the foreshore, but failed.

Friday Apr 20 #

3 PM

run 1:07:48 intensity: (19 @1) + (8:12 @2) + (27:46 @3) + (31:31 @4) 15.01 km (4:31 / km) +75m 4:24 / km
ahr:157 max:178 shoes: Saucony Triumph Iso2

Hard training is hard.

3km WU
5 x (1600m tempo:1 min jog)
3km CD

Jog down to the ovals for some fastish stuff.

Optimistically aimed for 4min/km for the efforts. Checked my watch quite a bit on the first one to try to get the pacing about right, then tried to look at it as little as possible for the rest of the session. Think things held together pretty well, but not sure that would have been the case for for a 6th rep.

Not hot, but warm enough that I was regretting my decision to run without water after about the third rep.

Jog home afterwards was a major struggle.

Thursday Apr 19 #

6 PM

run 33:17 intensity: (24 @1) + (21:59 @2) + (10:54 @3) 6.9 km (4:49 / km) +42m 4:41 / km
ahr:136 max:151 shoes: Saucony Triumph Iso2

Training has been non-existent the last few days. Not sleeping well, travel home on Tuesday and being generally tired and hayfevery.

Finally convinced myself to get out the door for a gentle stroll this evening. Glad I did. Actually felt pretty good for the most part.

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