Training Log Archive: fletchIn the 7 days ending Dec 23, 2018:
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Saturday Dec 22, 2018 #
7 AM
run warm up/down 13:25 2.45 km (5:29 / km)
ahr:128 max:146 shoes: Hoka Clifton 4
To parkrun
run 18:55 [5] 4.96 km (3:49 / km)
ahr:172 max:224 shoes: Hoka Clifton 4
Carine Glades Parkrun. Not the ideal day for a parkrun debut. Very warm, but fortunately much of the course is shaded.
Died a bit in the 4th km, but finished ok, which suggests it was largely mental. Sat in 2nd most of the run watching 1st place gradually run away from me. Turns out it was Todd Ingraham though, so I don’t really mind.
Ran about what I was optimistically hoping for - expected to fade out quite a bit more. Calves were good throughout and afterwards, hammies tightened up pretty quickly afterwards.
Might just have gotten calves under control in time to get mostly fit for Easter? Will give it another month and see what happens.
Died a bit in the 4th km, but finished ok, which suggests it was largely mental. Sat in 2nd most of the run watching 1st place gradually run away from me. Turns out it was Todd Ingraham though, so I don’t really mind.
Ran about what I was optimistically hoping for - expected to fade out quite a bit more. Calves were good throughout and afterwards, hammies tightened up pretty quickly afterwards.
Might just have gotten calves under control in time to get mostly fit for Easter? Will give it another month and see what happens.
run warm up/down 13:56 2.46 km (5:39 / km) +7m 5:34 / km
ahr:143 max:152 shoes: Hoka Clifton 4
Home from parkrun
Thursday Dec 20, 2018 #
6 PM
run warm up/down 7:42 1.5 km (5:08 / km)
ahr:129 max:146
Shorter than normal warm up, coz if I did a full WU and CD I wouldn’t need to do a session in the middle!
run 29:29 6.85 km (4:18 / km) +2m 4:18 / km
ahr:163 max:183 shoes: roclite 285
(200h:200e:200h:200e:400h:400e)x 3.
3/5 of usual session. Felt good to be running fast and wouldn’t have been surprised if I suffered more. 200’s in about 40s, 400’s in about 84s.
And cooldown afterwards.
Calves only really started to suffer on the cooldown.
Might do a parkrun on Saturday for giggles.
3/5 of usual session. Felt good to be running fast and wouldn’t have been surprised if I suffered more. 200’s in about 40s, 400’s in about 84s.
And cooldown afterwards.
Calves only really started to suffer on the cooldown.
Might do a parkrun on Saturday for giggles.
Wednesday Dec 19, 2018 #
3 PM
Zwift (Tour of London Stage 4) 1:17:27 [3] 47.65 km (1:38 / km) +251m 1:35 / km
shoes: Avanti Blade
Meant to be a steady ride, but even when I backed off a bit, it seemed I was stuck with the same pack, so just kept going. 256W average for about 75min.
C • Nice 3
Tuesday Dec 18, 2018 #
5 PM
run 37:45 8.16 km (4:38 / km)
ahr:154 max:173 shoes: x-talon 230
Headed out to Cape Burney so I could run in trail shoes and orthotics and not worry about ankle braces / sprains.
Legs a bit weary at firdt, but solved that by speeding up as I went. Felt pretty good. First hint of r calf tightness at about 6.5km and didn’t develop. Yay.
Legs a bit weary at firdt, but solved that by speeding up as I went. Felt pretty good. First hint of r calf tightness at about 6.5km and didn’t develop. Yay.
Monday Dec 17, 2018 #
3 PM
Zwift 1:21:09 [3] 26.3 km (3:05 / km) +1100m 2:33 / km
shoes: Avanti Blade
Had a second crack at Alpe du Zwift, with a slightly longer warm-up this time.
Thought I was taking it a bit easier generally, but did the climb about 30 seconds faster (54:10). Fairly solid workout.
Thought I was taking it a bit easier generally, but did the climb about 30 seconds faster (54:10). Fairly solid workout.