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Training Log Archive: Whitesheep

In the 7 days ending Nov 17:

activity # timemileskm+mload
  Running (buggy/bag)6 6:40:50 43.18(9:17) 69.49(5:46) 442126.1
  Off-road running1 2:31:25 18.34(8:15) 29.52(5:08) 22783.3
  Road running2 2:21:46 19.88(7:08) 31.99(4:26) 10483.1
  Total9 11:34:01 81.4(8:32) 131.0(5:18) 772292.5

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MoTuWeThFrSaSu

Sunday Nov 17 #

6 AM

Off-road running long 2:31:25 [3] 29.52 km (5:08 / km) +227m 4:56 / km
ahr:140 max:159 shoes: Icebug Bugforce

Nice route to symonshyde and heartwood. V off-roady and slow going at times.
Time to back off a little bit over the next few days, this run was good for time on my feet but I’d like to do a few quicker long runs over the coming weeks.

Saturday Nov 16 #

7 AM

Road running 1:29:16 intensity: (25:00 @1) + (10:00 @2) + (19:16 @3) + (30:00 @4) + (5:00 @5) 19.19 km (4:39 / km) +51m 4:35 / km
ahr:145 max:168 shoes: New Balance 1500 (ii)

Mixed session - 5km tempo, 12:30 Kenyan hills, 5km marathon pace
Really tired legs but hit the paces and at a good low heart rate

Friday Nov 15 #

11 AM

Running (buggy/bag) 16:30 [1] 2.56 km (6:26 / km) +54m 5:49 / km
ahr:123 max:140 shoes: ASICS 2000 (ii)

V easy nursery pickup
1 PM

Running (buggy/bag) 59:41 [1] 10.07 km (5:56 / km) +36m 5:49 / km
ahr:130 max:144 shoes: Icebug Bugforce

Running (buggy/bag) 42:39 [2] 8.37 km (5:06 / km) +119m 4:45 / km
ahr:144 max:153 shoes: Icebug Bugforce

Training volume and lack of sleep (up with lil 4-5:30 this am) starting to catch up with me and this felt a bit of a struggle

Thursday Nov 14 #

1 PM

Running (buggy/bag) intervals 1:04:40 intensity: (12:10 @1) + (20:00 @3) + (32:30 @4) 13.8 km (4:41 / km) +60m 4:35 / km
ahr:156 max:172 shoes: New Balance 1500 (ii)

12x 1km tempo off 60s
Keen to get some good long intervals sessions in. It was easy to keep this one conservative with the buggy and feeling sleepy from a rough night. But 50-odd mins at thresheold/marathon pace is good and hopefully the more sedate buggy pace means I recover quick.

Running (buggy/bag) warm up/down 13:30 [1] 1.9 km (7:06 / km)
shoes: New Balance 1500 (ii)

Wednesday Nov 13 #

10 AM

Running (buggy/bag) 45:11 [1] 7.16 km (6:18 / km) +38m 6:09 / km
ahr:127 max:145 shoes: ASICS 2000 (ii)

2 PM

Running (buggy/bag) 54:30 [2] 8.83 km (6:10 / km) +62m 5:58 / km
ahr:137 max:151 shoes: Icebug (iv)

Quite a nice loopy route, never more than a couple of k from home. Southdown would make a good sprint o venue, lots of passages and alleyways

Tuesday Nov 12 #

7 PM

Road running intervals 20:00 intensity: (10:00 @3) + (5:00 @4) + (5:00 @5) 5.1 km (3:55 / km) +30m 3:49 / km
ahr:165 max:178 shoes: Saucony Type A

Ran it differently to when I was focusing on the mile, aiming for good solid consistent pacing without going crazy. Felt pretty good especially as I thought the session was 25 mins and it was only 20.
Distance 100-200m down on previous times I’ve run this - but this was net uphill and my hr was around 10bpm lower so I think this was a stronger run.

Road running tempo 32:30 intensity: (10:00 @1) + (22:30 @4) 7.7 km (4:13 / km) +23m 4:09 / km
ahr:162 max:174 shoes: Saucony Type A

Aiming to run marathon pace at marathon effort on tired legs. Goal achieved so now the plan is to run something like this a few more times but with longer marathon pace stretches before & after.

Monday Nov 11 #

1 PM

Running (buggy/bag) 1:44:09 [1] 16.8 km (6:12 / km) +73m 6:04 / km
ahr:128 max:144 shoes: ASICS 2000 (ii)

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