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Training Log Archive: Rich

In the 7 days ending Aug 3, 2014:

activity # timemileskm+m
  Running12 11:53:34 100.32(7:07) 161.45(4:25) 1056
  Strength and Conditioning2 1:25:02
  Total14 13:18:36 100.32 161.45 1056
averages - sleep:8

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MoTuWeThFrSaSu

Sunday Aug 3, 2014 #

9 AM

Running 51:24 intensity: (1:15 @1) + (10:20 @2) + (39:49 @3) 12.59 km (4:05 / km) +12m 4:04 / km
ahr:146 max:157 shoes: Adida Adizero Adios Boost 2

Steady round the res a few times.
6 PM

Running warm up/down 15:30 intensity: (1:15 @1) + (13:01 @2) + (1:14 @3) 3.27 km (4:44 / km) +25m 4:34 / km
ahr:134 max:146 shoes: Adida Adizero Adios Boost 2

Running intervals 36:19 intensity: (8:49 @1) + (27:30 @4) 9.74 km (3:44 / km) +45m 3:39 / km
ahr:152 max:164 shoes: Adida Adizero Adios Boost 2

5 x 1 mile Ts. Times as expected but HR low. Just a bit overly tired or would be hitting faster times. Stomach not great either today.

Running warm up/down 16:10 intensity: (5:57 @1) + (10:13 @2) 3.44 km (4:42 / km) +6m 4:40 / km
ahr:129 max:138 shoes: Adida Adizero Adios Boost 2

Jog around Sutton Lawn to warm down. Time to ease back and use the mile in my legs.

Saturday Aug 2, 2014 #

9 AM

Running long 2:23:31 intensity: (3:23 @1) + (1:25:40 @2) + (51:50 @3) + (2:38 @4) 32.37 km (4:26 / km) +398m 4:11 / km
ahr:142 max:161 slept:8.5 shoes: Inov8 Trailroc 245

Didn't feel great at the start but once my brekkie had settled started feeling much better. Strong at the end.

Friday Aug 1, 2014 #

7 AM

Running 33:47 intensity: (29:52 @1) + (3:55 @2) 6.65 km (5:05 / km) +48m 4:54 / km
ahr:122 max:136 slept:7.25 shoes: Inov8 F-lite 195

Edgbaston Res plod. Tired and achy today (particularly glutes - strongly with DOMS from wed S&C) so ditched the second run.

Thursday Jul 31, 2014 #

10 AM

Running 35:16 intensity: (15:56 @1) + (19:20 @2) 7.4 km (4:46 / km) +56m 4:36 / km
ahr:127 max:138 slept:8.25 shoes: Inov8 F-lite 195

Alarm went off at 6:15 for my morning run but too tired so grabbed an extra 45mins sleep instead. Took an early lunch break on way to site for a short jog which helped my legs wake up no end.
6 PM

Running 1:05:13 intensity: (49:48 @1) + (15:25 @2) 13.6 km (4:48 / km) +89m 4:39 / km
ahr:124 max:142 shoes: Skechers Go Run 3

Down to Cannon Hill Park for either Plan A - 1km T reps, or Plan B and steady plod. Within seconds of leaving the hotel Plan B was affirmed.

Wednesday Jul 30, 2014 #

6 AM

Strength and Conditioning 47:11 intensity: (43:51 @1) + (3:20 @2) 0.0 km
ahr:93 max:137 shoes: Inov8 F-lite 195

7 AM

Running 32:44 intensity: (2:05 @1) + (27:50 @2) + (2:49 @3) 7.36 km (4:27 / km) +56m 4:17 / km
ahr:136 max:152 shoes: Adida Adizero Adios Boost 2

ITW from Pheonix park
12 PM

Running 47:21 intensity: (56 @1) + (30:26 @2) + (15:59 @3) 11.43 km (4:09 / km) +7m 4:08 / km
ahr:141 max:149 shoes: Adida Adizero Adios Boost 2

Lunch time waterways cruise.
5 PM

Running 33:45 intensity: (1:04 @1) + (23:39 @2) + (9:02 @3) 7.31 km (4:37 / km) +94m 4:20 / km
ahr:139 max:150 shoes: Adida Adizero Adios Boost 2

HFW

Tuesday Jul 29, 2014 #

6 AM

Running 1:03:38 intensity: (7:42 @1) + (21:34 @2) + (34:22 @3) 13.64 km (4:40 / km) +77m 4:32 / km
ahr:141 max:171 shoes: Skechers Go Run 3

Res then as the trains were on strike, ITW from Pheonix Park after dropping Grace off.
5 PM

Running 34:00 intensity: (20:00 @2) + (11:01 @3) + (2:59 @4) 8.0 km (4:15 / km) +106m 3:59 / km
ahr:140 max:167 shoes: Skechers Go Run 3

Running warm up/down 8:02 intensity: (5:08 @2) + (2:54 @3) 1.86 km (4:19 / km) +5m 4:16 / km
ahr:141 max:156 shoes: Skechers Go Run 3

Running intervals 39:00 intensity: (15:00 @1) + (24:00 @5) 9.25 km (4:13 / km) +1m 4:13 / km
ahr:141 max:177 shoes: Skechers Go Run 3

Harriers Track Session

1min,1.5min, 2min, 2.5min, 3min, 3.5min then back down. 90s recovery after each.

Running warm up/down 10:25 intensity: (4:31 @1) + (5:54 @2) 2.15 km (4:51 / km) +5m 4:47 / km
ahr:128 max:142 shoes: Skechers Go Run 3

Monday Jul 28, 2014 #

6 AM

Strength and Conditioning 37:51 intensity: (35:00 @1) + (2:51 @2)
ahr:69 max:134 shoes: Skechers Go Run 3

7 PM

Running 47:29 intensity: (6:43 @1) + (22:58 @2) + (17:12 @3) + (36 @4) 11.4 km (4:10 / km) +26m 4:07 / km
ahr:141 max:167 shoes: Adida Adizero Adios Boost 2

Felt pretty tired after our wedding anniversary Spa day at Thoresby Hall; lying about in saunas and getting massages is exhausted. Started to feel better after a couple laps of the Res though.

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