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Training Log Archive: Mal

In the 7 days ending Feb 19:

activity # timemileskm+mload
  Running10 7:08:00 52.64(8:08) 84.71(5:03) 536297.6
  S and C2 1:21:1418.6
  Swimming1 10:00 0.19(53:39) 0.3(33:20)8.0
  Total12 8:39:14 52.82 85.01 536324.2
  [1-5]12 7:39:14

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MoTuWeThFrSaSu

Sunday Feb 19 #

8 AM

Running 1:01:05 intensity: (5:55 @0) + (25:15 @1) + (21:32 @2) + (8:23 @3) 11.6 km (5:16 / km) +1m 5:16 / km
ahr:126 max:158 shoes: Zoom Fly 4

Track Session at Churchill
2*5*400m(100m) 400m between sets
Short jog along the Branch Line before and a couple of laps, then ran all between 80-84s.
5 laps of easy straight strides then a couple of warm down laps
6 PM

Running 28:37 intensity: (20 @0) + (15:55 @1) + (12:22 @2) 5.22 km (5:29 / km) +12m 5:25 / km
ahr:129 max:144

Saturday Feb 18 #

8 AM

Running 46:38 intensity: (1:02 @0) + (4:04 @1) + (11:10 @2) + (11:11 @3) + (15:04 @4) + (4:07 @5) 10.44 km (4:28 / km) +66m 4:20 / km
ahr:154 max:180 shoes: Nike Zoom Fly 3 #2

Rising Sun Parkrun
Jogged across the park beforehand then tucked in to a decent group at the start then slowly let Cal and 1no. other pull away. Kept it honest till 3km then it just became a bit too slippy to continue pushing on so eased back a bit.
Looping back through Rising Sun after with Cal.

Feeling lethargic afterwards.

Friday Feb 17 #

12 PM

Running 34:15 intensity: (19 @0) + (48 @1) + (18:08 @2) + (15:00 @3) 7.25 km (4:43 / km) +85m 4:28 / km
ahr:143 max:154 shoes: Nike Zoom Fly 3 #2

Lap of Leazes Park lake and back.
Very blustery but moving ok it seemed.

Thursday Feb 16 #

7 AM

S and C (Core) 21:00 intensity: (19:19 @0) + (1:41 @1)
ahr:73 max:106

12 PM

Running 31:11 intensity: (18 @0) + (30 @1) + (16:28 @2) + (13:55 @3) 6.76 km (4:37 / km) +31m 4:31 / km
ahr:143 max:156 shoes: Nike Zoom Fly 3 #2

Easy to Steady on the Riverside Line at lunch.
Decent

Wednesday Feb 15 #

7 AM

Running 34:41 intensity: (3 @0) + (19:40 @1) + (13:54 @2) + (1:04 @3) 6.1 km (5:41 / km) +60m 5:25 / km
ahr:127 max:152 shoes: Nike Infinity React Blue 2020

Easy morning coastal run from Cullercoat to the Pier and back with Em at sunrise.
Finished with a swim in Cullercoats with a seal.

Great morning!

Swimming 10:00 [3] 0.3 km (33:20 / km)

Open water swim - Cullercoats
5 PM

Running 1:11:36 intensity: (36 @0) + (9:59 @1) + (47:38 @2) + (13:23 @3) 14.0 km (5:07 / km) +181m 4:48 / km
ahr:138 max:161 shoes: Nike Zoom Fly 3 #2

Up to Wrekenton and back after work.

Feeling slightly better than recently but nothing special.

Tuesday Feb 14 #

7 PM

Running 33:49 intensity: (35 @0) + (7:50 @1) + (25:24 @2) 6.2 km (5:27 / km) +17m 5:23 / km
ahr:133 max:144 shoes: Nike Infinity React Blue 2020

Feeling very tired all day but motivated myself to get out for a run with Em around Centurion.

Monday Feb 13 #

6 AM

Running 52:48 intensity: (19 @0) + (5:00 @1) + (42:04 @2) + (5:11 @3) + (14 @4) 10.15 km (5:12 / km) +67m 5:02 / km
ahr:138 max:163 shoes: Nike Pegasus 37

Wallsend Dene and Hadrian cycleway towards Royal Quays.
Legs still a bit tired and heavy so was a little bit harder than I'd hoped for. Seemed to loosen off a bit towards the end.
12 PM

Running 33:20 intensity: (18 @0) + (59 @1) + (4:45 @2) + (27:18 @3) 7.01 km (4:45 / km) +16m 4:42 / km
ahr:148 max:159 shoes: Nike Infinity React Blue 2020

Hetton Railway Line
Just a short one after a meeting, stressful day ahead.
7 PM

S and C 1:00:14 intensity: (30:56 @0) + (29:18 @1)
ahr:94 max:120

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