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Training Log Archive: Rich

In the 7 days ending May 25, 2014:

activity # timemileskm+m
  Running10 7:45:05 63.16(7:22) 101.65(4:35) 715
  Total10 7:45:05 63.16(7:22) 101.65(4:35) 715
  [1-5]10 7:43:12
averages - sleep:8 weight:66.1kg

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MoTuWeThFrSaSu

Sunday May 25, 2014 #

4 PM

Running long 1:46:35 intensity: (2:48 @1) + (35:10 @2) + (1:05:34 @3) + (3:03 @4) 22.84 km (4:40 / km) +348m 4:20 / km
ahr:145 max:169 shoes: Inov8 Trailroc 245

Saturday May 24, 2014 #

8 AM

Running warm up/down 11:50 intensity: (1:19 @2) + (6:00 @3) + (4:31 @4) 2.51 km (4:43 / km) +1m 4:43 / km
ahr:148 max:165 shoes: Adidas Adizero Adios 2 (2)

Running race 16:34 intensity: (2:08 @4) + (14:26 @5) 5.0 km (3:19 / km)
ahr:175 max:180 shoes: Adidas Adizero Adios 2 (2)

Park run Mansfield

New PB but having only done a small number it isn't much to go off. Hoped to go sub 16:30 but just outside. Its a starting point.

Running warm up/down 16:14 intensity: (13:24 @2) + (2:50 @3) 3.43 km (4:44 / km)
ahr:139 max:146 shoes: Adidas Adizero Adios 2 (2)

Friday May 23, 2014 #

8 AM

Running 16:48 intensity: (9:04 @2) + (6:20 @3) + (1:24 @4) 3.5 km (4:48 / km) +11m 4:44 / km
ahr:139 max:164 (rest day) shoes: Skechers Go Run 3

Slow to PO to pick up a parcel then to station.

Thursday May 22, 2014 #

8 AM

Running 2:43 intensity: (1:28 @2) + (1:15 @3) 0.46 km (5:54 / km) +4m 5:39 / km
ahr:140 max:158 shoes: Skechers Go Run 3

7 PM

Running 50:01 intensity: (6:32 @1) + (22:09 @2) + (4:25 @3) + (15:43 @4) + (1:12 @5) 10.02 km (4:59 / km) +69m 4:49 / km
ahr:144 max:179 shoes: Skechers Go Run 3

Kept it slow and on the soft stuff as much as possible so as not to aggravate my Achilles. Little soreness but otherwise ok.

Wednesday May 21, 2014 #

6 AM

Running 31:11 intensity: (18:16 @2) + (9:15 @3) + (3:40 @4) 6.04 km (5:10 / km) +51m 4:57 / km
ahr:144 max:170 shoes: Skechers Go Run 3

6 PM

Running 1:05:21 intensity: (15:35 @2) + (43:36 @3) + (6:10 @4) 14.9 km (4:23 / km) +117m 4:13 / km
ahr:149 max:168 shoes: Inov8 Road-X 255

Nice cruise down the Maun Valley. Going nicely until I felt a twinge in my left achilles and then another a minute or so later. Had felt slight tenderness in it a couple of time over the last week or two. Stop to stretch it but could still feel it was slightly tender; at the further point out of my run at this point. Ran home conservatively and choosing a route to avoid big climbs which is where I could feel it most. Ice/rest once home. Don't think it too much, just getting used to the impact/forefoot running/increased mileage etc. Will take it a little easier and protect it over the next couple of days and see how it goes.

Tuesday May 20, 2014 #

6 PM

Running warm up/down 12:31 intensity: (34 @0) + (31 @1) + (5:53 @2) + (4:18 @3) + (1:15 @4) 2.64 km (4:45 / km) +2m 4:44 / km
ahr:142 max:164 shoes: Adidas Adizero Adios 2 (2)

Running intervals 28:19 intensity: (1:19 @0) + (2:33 @1) + (3:02 @2) + (5:11 @3) + (10:32 @4) + (5:42 @5) 5.88 km (4:49 / km) +1m 4:49 / km
ahr:156 max:179 shoes: Adidas Adizero Adios 2 (2)

Harriers Session

5 x 800m (90s) in 2:27-2:30
(3min)
5 x 200m (60s) in 30s - 33s

Felt much better after than before the sesison.

Running warm up/down 14:32 intensity: (10:00 @2) + (4:32 @3) 3.1 km (4:41 / km)
ahr:138 max:149 shoes: Adidas Adizero Adios 2 (2)

Monday May 19, 2014 #

8 AM

Running 39:56 intensity: (6:19 @1) + (27:37 @2) + (6:00 @3) 8.43 km (4:44 / km) +41m 4:38 / km
ahr:135 max:150 slept:8.0 weight:66.1kg shoes: Skechers Go Run 3

6 PM

Running 52:30 [3] 12.9 km (4:04 / km) +70m 3:58 / km
shoes: Skechers Go Run 3

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