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Training Log Archive: Jon X

In the 7 days ending May 10, 2018:

activity # timemileskm+mload
  Running6 6:07:52 39.79(9:15) 64.04(5:45) 9731454.5
  Intervals1 1:11:28 6.08(11:45) 9.79(7:18) 326285.8
  Pilates1 30:0030.0
  Total8 7:49:20 45.88 73.83 12991770.2

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FrSaSuMoTuWeTh

Thursday May 10, 2018 #

6 PM

Running warm up/down 18:51 intensity: (29 @1) + (6:32 @2) + (7:42 @3) + (1:39 @4) + (2:29 @5) 3.86 km (4:53 / km) +17m 4:47 / km
ahr:130 max:162 shoes: new Kinvara 2016

It seems Fanni's warm up pace is a little swifter than my normal warm up pace...

Running race 40:54 intensity: (10 @1) + (10 @2) + (16 @3) + (8:17 @4) + (32:01 @5) 9.92 km (4:07 / km) +43m 4:02 / km
ahr:151 max:164 shoes: new Kinvara 2016

Helensburgh 10km. Really nice warm sunny evening, total contrast with Dumyat yesterday.

Based on Stirling half-marathon I was thinking that my main concern was that I might fail to break 42mins (ran first 10km there in just under 43mins then faded a little). Hadn't had a complete rest day since it either and was toiling at hills on Tuesday.

Anyway - good conditions, field of over 500 people and a decent overall standard, so all quite helpful. Course a bit undulating but good to get some of the uphill out of the way early.

Started off not feeling too bad (maybe something in this idea of a decent warm up), and managed to keep things going pretty well although didn't have much left for the down/flat last 2km.

So a bit better than expected, making progress! The British will still come far too soon but encouraging signs at least. Still five months to Chicago after all :)
C • come and do Melbourne (I mi... 5

Running warm up/down 18:53 [2] 3.2 km (5:54 / km) +11m 5:48 / km
shoes: new Kinvara 2016

Managed to keep the warm down pace to a suitably comfortable shuffle pace.

Wednesday May 9, 2018 #

6 PM

Running 43:28 intensity: (20:00 @1) + (23:28 @2) 5.01 km (8:41 / km) +205m 7:12 / km
shoes: Black Inov8 Apr17

Jogging on Dumyat to spectate the hill race, met Gaz-Elle on the same mission so we all got cold and soaked together!
Scotia a long way clear at the summit. Will be interested to see how times look vs past years given the new path makes some sections much faster....
C • Path 2

Tuesday May 8, 2018 #

6 PM

Intervals hills 1:11:28 intensity: (9:23 @1) + (30:53 @2) + (10:09 @3) + (12:10 @4) + (8:53 @5) 9.79 km (7:18 / km) +326m 6:15 / km
ahr:123 max:168 shoes: Brooks Ghost4 Aug 2012

Tuesday Hill reps, with Jase and Lewis.
Tired anyway but compounded by forgetting my shoes and having to run in a beaten up old pair with no grip - I swear they were also absorbing all the energy I did manage to put in :(

On the plus side, managed to make the step up to five sets this week.....much to Jase’s delight....

1:44; 1:01
1:48; 1:02
1:49; 1:02
1:47; 1:01
1:50; 1:02

Monday May 7, 2018 #

1 PM

Running 1:38:21 intensity: (1:06 @1) + (58:32 @2) + (37:53 @3) + (50 @4) 15.73 km (6:15 / km) +309m 5:42 / km
ahr:121 max:136 shoes: Brooks Ghost 10

Dropped off on way back from airport, lovely sunny run back past North Third trig and along the cliff tops, through Polmaise quarry and up over the viewpoint, then along Touch road and home through the forest at Garshellach to drop down to home via the farm and estate. Flagging a bit by the end, a bit underfuelled.
6 PM

Pilates 30:00 [1]

Pilates in the Park :)

Sunday May 6, 2018 #

6 PM

Running 52:16 intensity: (50 @1) + (20:34 @2) + (9:25 @3) + (10:59 @4) + (10:28 @5) 9.36 km (5:35 / km) +178m 5:06 / km
ahr:132 max:169 shoes: Brooks Ghost 10

Leckie widdershins.

Saturday May 5, 2018 #

6 PM

Running 52:25 intensity: (45 @1) + (16:39 @2) + (22:18 @3) + (8:17 @4) + (4:26 @5) 9.56 km (5:29 / km) +165m 5:03 / km
ahr:129 max:154 shoes: Brooks Ghost 10

Leckie clockwise.

Friday May 4, 2018 #

7 PM

Running 42:44 intensity: (1:24 @1) + (32:40 @2) + (2:21 @3) + (4:05 @4) + (2:14 @5) 7.4 km (5:46 / km) +45m 5:36 / km
ahr:121 max:151 shoes: Brooks Ghost 10

Easy

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