Training Log Archive: fletchIn the 7 days ending Jan 13, 2019:
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Sunday Jan 13, 2019 #
5 PM
run 29:48 6.03 km (4:56 / km)
ahr:135 max:148 shoes: Hoka Clifton 4
Easy roll to see if I can cope with two days running in a row. Quads super tired and generally not very sparky, but that was expected.
No particularly concerning aches or pains.
Will try to push through one more week before an easy one...
No particularly concerning aches or pains.
Will try to push through one more week before an easy one...
Saturday Jan 12, 2019 #
4 PM
run long 1:21:17 16.03 km (5:04 / km) +73m 4:57 / km
ahr:144 max:164 shoes: Hoka Clifton 4
After running for far longer than intended last week and surviving, I’ve made the (probably stupid) decision to cut the 10-14km ‘long’ runs from the plan, so headed out today with the plan to try to plod my way through 16km/80mins unless thimgs started getting sore.
I’ve definitely reached that point in training where I have starywd to carry a little fatigue imto sessions- quads weren’t terribly interested today, but I plodded alomg and survived.
Found out last night I have another week of holidays too - thought I had to start work on Monday. Hooray!
I’ve definitely reached that point in training where I have starywd to carry a little fatigue imto sessions- quads weren’t terribly interested today, but I plodded alomg and survived.
Found out last night I have another week of holidays too - thought I had to start work on Monday. Hooray!
Friday Jan 11, 2019 #
5 PM
Zwift 1:00:22 [3] 33.55 km (1:48 / km) +1561m 1:28 / km
shoes: Avanti Blade
Meant to be Tour du Zwift stage 4, but had some connectivity issues. Probably a good thing as I mostly just cruised around, the bulk of the ride being 3 laps of the jungle circuit, almost entirely rolling along in one gear.
Thursday Jan 10, 2019 #
4 PM
run intervals 54:12 11.37 km (4:46 / km)
ahr:148 max:173 shoes: x-talon 230
2km WU.
10x (400H:400E) aiming for 84s
1.5km CD.
First time completing a ‘full’ interval session - the second half was pretty hard work! but hit all times (mostly 82.high) apart from getting the pacing wrong on the 2nd rep.
Now.... if I could just do these 7-8sec per 400m faster...
Calves were good, quads tired but not sore. Happy days.
10x (400H:400E) aiming for 84s
1.5km CD.
First time completing a ‘full’ interval session - the second half was pretty hard work! but hit all times (mostly 82.high) apart from getting the pacing wrong on the 2nd rep.
Now.... if I could just do these 7-8sec per 400m faster...
Calves were good, quads tired but not sore. Happy days.
Wednesday Jan 9, 2019 #
4 PM
Zwift (Tour de Zwift Stage 3) 1:06:00 [3] 41.47 km (1:35 / km) +180m 1:33 / km
shoes: Avanti Blade
Meant to be a steady ride, so probably a poor choice of rides. Joined a minute late, so was straight im and working pretty hard from the start. After 25km I decided to be sensible and backed off a bit. The climb at the end would normally tempt me to up the tempo, but not this afternoon. Bit leg weary from yesterday.
Tuesday Jan 8, 2019 #
4 PM
run tempo 53:52 12.14 km (4:26 / km) +12m 4:25 / km
ahr:162 max:178 shoes: Hoka Clifton 4
40 minute tempo effort.
Made a couple of mistakes - flat foreshore route but hit a hill at 4.5km, which is about when I had to accept that I had started a bit too hard. Also ran with the wind first, leaving me to struggle into what felt like a gale for the entire second half.
Meant to be about 4:10’s throughout. First half about 4:00, second half 4:10-4:20
Glad to have done it. Looking forward to 400’s on Thursday much more.
Long way to go...
Made a couple of mistakes - flat foreshore route but hit a hill at 4.5km, which is about when I had to accept that I had started a bit too hard. Also ran with the wind first, leaving me to struggle into what felt like a gale for the entire second half.
Meant to be about 4:10’s throughout. First half about 4:00, second half 4:10-4:20
Glad to have done it. Looking forward to 400’s on Thursday much more.
Long way to go...