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Training Log Archive: Spongey

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Run12 11:22:34 88.11(7:45) 141.8(4:49) 2160
  5-a-side football1 55:00
  Total12 12:17:34 88.11 141.8 2160
  [1-5]12 11:22:34

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MoTuWeThFrSaSu

Sunday Sep 25, 2016 #

2 PM

Run 1:18:00 [2] 16.0 km (4:53 / km)

Run with bryony

Saturday Sep 24, 2016 #

12 PM

Run 2:56:30 [3] 31.2 km (5:39 / km) +1800m 4:23 / km

2 breweries
Windy day out then it got very wet.
Struggled on the steep climbs but did alright in the heavy stuff at the end.
Was interesting to try a long race and apparently a big headwind and some bad weather towards the end made it a slow race with the most drop outs they have ever had

Friday Sep 23, 2016 #

8 AM

Run 35:00 [2] 7.2 km (4:52 / km)

easy...
12 PM

Run 45:00 [2] 9.0 km (5:00 / km)

...day

Thursday Sep 22, 2016 #

8 AM

Run 33:00 [2] 7.2 km (4:35 / km)

standard. was having a day dream most of the way about woc long and this I have definite unfinished business there
7 PM

Run 1:03:00 [2] 13.0 km (4:51 / km) +300m 4:21 / km

Round town doing a bit of shopping then 6 times clock face hills up queens park, then home

Wednesday Sep 21, 2016 #

8 AM

Run 34:00 [2] 7.2 km (4:43 / km)

Into work
6 PM

Run 45:04 [4] 13.1 km (3:26 / km) +60m 3:22 / km

Ran some threshold after work to see if I can justify trying to get an elite entry for the Glasgow half marathon.

Was aiming for about 13 km but two road crossings split this into 3 reps with some short (>1min rest in between) and a bit of net uphill to get to the canal.

3.9km - 13:32
4.7km - 16:10
4.5km - 15:22

Need to get about 10s a km off that and also keep it going for another 8km with out any stops... to the level required for an elite entry. Not having a work bag might help but I think its a bit of big ask the day after JEC so going to give it a miss and not let Duncan twist my arm.

Run 32:00 [2] 7.0 km (4:34 / km)

Run home from the end of the canal via the shops

Tuesday Sep 20, 2016 #

8 AM

Run 36:00 [2] 8.0 km (4:30 / km)

Slightly extended run to work to make it 8 whole km!
6 PM

Run 1:20:00 [3] 17.0 km (4:42 / km)

Run with 2x3km lower threshold thrown in.
Stomach was also having a very off day

Monday Sep 19, 2016 #

10 AM

Run 10:00 [1] 2.4 km (4:10 / km)

quick route in
6 PM

Run 15:00 [2] 3.5 km (4:17 / km)

to and from football

5-a-side football 55:00 [0]

Feeling it this evening but a really good quality of game

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