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Training Log Archive: Mal

In the 7 days ending Jun 9:

activity # timemileskm+mload
  Running6 4:45:00 37.18(7:40) 59.83(4:46) 121197.2
  Cycling3 2:17:10 33.67(4:04) 54.19(2:32) 21074.9
  S and C3 1:21:54 0.34 0.541.9
  Total10 8:24:04 71.19 114.56 332274.0
  [1-5]10 6:32:32

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MoTuWeThFrSaSu

Sunday Jun 9 #

12 PM

Cycling 1:29:40 intensity: (12:04 @0) + (1:11:11 @1) + (4:53 @2) + (1:32 @3) 37.16 km (2:25 / km) +172m 2:22 / km
ahr:110 max:153

Cheese Farm Loop with the Gang

We all got schooled by Kirsty at the end on the slight rises. Had a few fun downhill drags trying to get away from Duncan. Legs felt ok.
6 PM

Running 33:30 intensity: (37 @0) + (35 @1) + (1:42 @2) + (4:43 @3) + (10:37 @4) + (15:16 @5) 9.53 km (3:31 / km) +33m 3:27 / km
ahr:169 max:182 shoes: Adidas Adizero Pro 3 #3

Blaydon '24 33:26

Set off a bit quick with the usual suspects but wasn't able to dig any deeper after a busy weekend. Enjoyed myself a lot and 90s pb so can't grumble.

17:01 through 5km felt a bit quick to need to hang on for another 5km and slowed a little in the second half but a good effort. Bit of tightness behind the R knee.

Running 14:27 intensity: (1:29 @0) + (11:04 @1) + (1:54 @2) 2.17 km (6:39 / km)
ahr:120 max:142 shoes: Adidas Adizero Pro 3 #3

Easy jogging back to the car and trying to find Duncan with Em, Lottie and Louis and Katy on the bike.

Saturday Jun 8 #

9 AM

Running 18:29 intensity: (18 @0) + (20 @1) + (7 @2) + (3:52 @3) + (13:12 @4) + (40 @5) 5.03 km (3:40 / km)
ahr:164 max:179 shoes: Adizero Takumi Sn 9

Druridge Bay PR with Lew

Comfortable and controlled pace. Felt much better today.

Set off steadily but towards the front and slowly worked through to top-10 with Lew watching Tom Charlton slowly pull away was thinking something steady around 19-20mins beforehand but thought we'd managed to get a group 1-2-3 about 1km in as spied everyone ahead (bar Tom who was out of site) slowing. Gradually reeled everyone in and took Lew with me gapping slightly on a downhill as pulling through to 2nd. Lew closed back up and pushed on ahead, ummed and ahhed about going with before tomorrow before the mind had already closed in subconsciously and sat on for about half a lap before slowly pulling away towards the finish.

Dip at Cresswell to finish.

Running 5:49 intensity: (2:11 @1) + (3:38 @2) 1.04 km (5:36 / km)
ahr:129 max:137 shoes: Adizero Takumi Sn 9

Back down the course with Lew to look for Em.

Friday Jun 7 #

5 PM

Running 53:21 intensity: (11 @0) + (36:50 @1) + (16:20 @2) 10.01 km (5:20 / km) +64m 5:10 / km
ahr:128 max:140 shoes: Nike Infinity React 3

Howdon
Felt pants, convinced myself to go beyond 5km but just wanted to stop and rest from 5km onwards. Jogged it in.

Thursday Jun 6 #

7 AM

Cycling 24:14 intensity: (4:21 @0) + (15:32 @1) + (3:03 @2) + (1:18 @3) 8.78 km (2:46 / km) +28m 2:43 / km
ahr:114 max:160

ITW from Gosforth via Hadricks Mill
5 PM

Cycling 23:16 intensity: (1:25 @0) + (7:27 @1) + (9:22 @2) + (5:02 @3) 8.26 km (2:49 / km) +11m 2:48 / km
ahr:131 max:155

HFW via Newcastle Racecourse

Running 45:04 intensity: (4:05 @0) + (4:54 @1) + (18:53 @2) + (2:02 @3) + (15:10 @4) 9.54 km (4:43 / km) +3m 4:43 / km
ahr:141 max:173 shoes: Adidas Adizero Pro 3 #2

3*1mile(3mins) on The Loop solo
5.44
5.37
5.34

Tough in to the wind at times but felt pretty good even with the bike in the legs

S and C (Yoga) 15:24 [0]
ahr:59 max:77

Post session.

Tuesday Jun 4 #

7 AM

S and C (Yoga) 21:30 intensity: (19:25 @0) + (2:05 @3)
ahr:44 max:68

6 PM

Running 1:06:43 intensity: (7:13 @0) + (13:30 @1) + (26:57 @2) + (18:53 @3) + (10 @4) 12.5 km (5:20 / km)
ahr:133 max:163 shoes: Adizero Takumi Sn 9

Poly: Promenade
4*800,400,400
2:32, 1:14, 1:16
2:30, 1:13, 1:15
2:30, 1:14, 1:14
2:30, 1:14, 1:14

Another good session on the prom working well with the group. Nice even pacing with 30s between reps and 3mins between sets.

Monday Jun 3 #

7 AM

Running 47:37 intensity: (27 @0) + (9:03 @1) + (38:07 @2) 10.0 km (4:46 / km) +22m 4:43 / km
ahr:134 max:145 shoes: Adizero Takumi Sn 9

Easy 10k on Great North Road before work.
Legs felt fine to wander round but still tight when running. Back to gym and such today though.
7 PM

S and C 45:00 intensity: (44:33 @0) + (27 @1) 0.54 km (1:22:52 / km)
ahr:74 max:99

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