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Training Log Archive: Rich

In the 7 days ending Aug 10, 2014:

activity # timemileskm+m
  Running10 7:13:10 55.72(7:46) 89.67(4:50) 768
  Strength and Conditioning1 37:49
  Total11 7:50:59 55.72 89.67 768
  [1-5]11 7:26:04
averages - weight:65.4kg

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MoTuWeThFrSaSu

Sunday Aug 10, 2014 #

5 PM

Running long 1:38:04 intensity: (1:52 @0) + (12:41 @1) + (1:11:32 @2) + (11:59 @3) 22.29 km (4:24 / km) +210m 4:12 / km
ahr:135 max:152 shoes: Inov8 Trailroc 245

Teversal trail, pleasly and silverhill pit woods. Trailroc are ok in the soft stuff but on these conpact trails are like bricks. For 245g you'd have thought you'd get a bit more cushioning. Hamstrings and calves like concrete by the end.

Saturday Aug 9, 2014 #

8 AM

Running warm up/down 10:17 intensity: (2:34 @1) + (3:03 @2) + (4:40 @3) 1.83 km (5:38 / km)
ahr:135 max:158 shoes: Adida Adizero Adios Boost 2

Running race 15:50 intensity: (3:36 @4) + (12:14 @5) 5.0 km (3:10 / km)
ahr:175 max:184 shoes: Adida Adizero Adios Boost 2

Mansfield Park run - was the bad weather course due to flooding in one corner. This combined with me not having the time or distance on my watch display culminated in my running into the finish a lap early - wondered why Stuart King didn't come with me when I pushed the pace in the final km. This resulted in my losing 25s of time after stopping and being informed by Stuart as he sailed off on the next lap. So with legs full of lactate completed the last lap. Official time was 16:15, but was actually 15:50 with a 25s stop. Next time.

Running warm up/down 12:40 intensity: (25 @0) + (1:23 @1) + (10:41 @2) + (11 @3) 2.44 km (5:12 / km)
ahr:132 max:147 shoes: Adida Adizero Adios Boost 2

Friday Aug 8, 2014 #

5 PM

Running 24:28 [4] 5.2 km (4:43 / km) +52m 4:29 / km
ahr:167 max:196 shoes: Skechers Go Run 3

Thursday Aug 7, 2014 #

8 AM

Running 34:47 intensity: (1:14 @0) + (16:42 @1) + (16:21 @2) + (30 @3) 6.99 km (4:58 / km) +22m 4:54 / km
ahr:127 max:147 shoes: Adida Adizero Adios Boost 2

5 PM

Running 54:54 intensity: (54 @0) + (24:33 @1) + (28:01 @2) + (1:26 @3) 11.39 km (4:49 / km) +153m 4:31 / km
ahr:129 max:154 shoes: Adida Adizero Adios Boost 2

Wednesday Aug 6, 2014 #

6 AM

Strength and Conditioning 37:49 intensity: (36:47 @1) + (1:02 @2)
ahr:87 max:122 weight:65.4kg shoes: Inov8 F-lite 195

Can still feel slight cold but feels to be easing - may have seen it off hopefully, keeping up the zinc intake. Another heavy legged session but more easy days planned.
12 PM

Running 33:56 intensity: (22:08 @1) + (11:48 @2) 6.65 km (5:06 / km) +16m 5:02 / km
ahr:126 max:140 shoes: Skechers Go Run 3

5 PM

Running 33:58 intensity: (16:53 @2) + (13:35 @3) + (3:14 @4) + (16 @5) 6.38 km (5:19 / km) +81m 5:00 / km
ahr:144 max:190 shoes: Skechers Go Run 3

Tuesday Aug 5, 2014 #

6 AM

Running 23:04 intensity: (17:56 @1) + (4:50 @2) + (18 @3) 4.13 km (5:35 / km) +12m 5:30 / km
ahr:118 max:149 shoes: Skechers Go Run 3

Plod - body not working still. Can feel a bit of a cold, popping zinc tabs.
6 PM

Running warm up/down 10:08 intensity: (1:08 @1) + (9:00 @2) 2.03 km (4:59 / km) +188m 3:25 / km
ahr:132 max:134 shoes: Adida Adizero Adios Boost 2

Running intervals 34:32 intensity: (20:30 @0) + (14:02 @5) 5.98 km (5:47 / km) +3m 5:46 / km
ahr:138 max:173 shoes: Adida Adizero Adios Boost 2

Harriers Speed session. Battled through it, just about.

3 x 600m (90s) ~1:47
3 x 400 (75s) ~1:07
4 x 300 (60s) ~48s
4 x 200 (45s) ~31s

3 mins rest between sets

Running warm up/down 10:10 [1] 1.91 km (5:19 / km) +1m 5:19 / km
ahr:122 max:128 shoes: Adida Adizero Adios Boost 2

Monday Aug 4, 2014 #

6 PM

Running 36:22 intensity: (22:15 @1) + (13:51 @2) + (16 @3) 7.45 km (4:53 / km) +30m 4:47 / km
ahr:126 max:152 shoes: Skechers Go Run 3

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