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Training Log Archive: Rich

In the 7 days ending Jun 30:

activity # timemileskm+mload
  Running9 6:45:06 52.45(7:43) 84.4(4:48) 971954.7
  Cross Training1 59:44 2.95(20:14) 4.75(12:34)112.8
  Total10 7:44:50 55.4(8:23) 89.16(5:13) 9711067.4
  [1-5]10 7:34:37
averages - weight:67.8kg

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Sunday Jun 30 #

5 PM

Running long 1:24:23 intensity: (1:02 @0) + (50:15 @1) + (33:06 @2) 16.96 km (4:58 / km) +98m 4:50 / km
ahr:123 max:138 shoes: Adidas Boost DPR

Still feeling knackered despite the two days off. Rest days were inforced by Amy being away more than anything. really nice evening though so just took it easy. Very achy hammies / glutes.

Thursday Jun 27 #

7 AM

Running 22:00 [2] 4.0 km (5:30 / km)
weight:67.4kg shoes: Adidas Boost DPR

ITW from the garage
6 PM

Running 25:00 [3] 5.0 km (5:00 / km) +30m 4:51 / km
shoes: Sketchers Go Run Gen.5

HFW
7 PM

Cross Training 59:44 intensity: (6:13 @0) + (16:44 @1) + (17:08 @2) + (16:50 @3) + (2:49 @4) 4.75 km (12:34 / km)
ahr:128 max:166 shoes: Adidas Terrex Agravic Speed

Wednesday Jun 26 #

8 AM

Running 33:47 intensity: (24 @0) + (5:57 @1) + (24:40 @2) + (2:46 @3) 7.64 km (4:25 / km) +58m 4:16 / km
ahr:131 max:147 weight:68.1kg shoes: Adidas Boost DPR

Easy run in from Pheonix Park
7 PM

Running 7:43 intensity: (53 @0) + (3:30 @1) + (1:41 @2) + (1:39 @3) 1.18 km (6:33 / km) +1m 6:31 / km
ahr:122 max:144

Running 46:07 intensity: (14 @0) + (5 @1) + (10 @2) + (38 @3) + (31:18 @4) + (13:42 @5) 10.07 km (4:35 / km) +394m 3:50 / km
ahr:165 max:173 shoes: Inov8 X Talon 212 (6)

Hope Wakes Fell Race

Settled in and took it steady up the first big climb up onto the Winhill ridge, steadily losing a few places and sat in a group ~12-15th. The undulating muddy stoney trial through the woods was good fun and more to my taste and start taking places through this section before hitting the long steep drag up to the top of Win Hill where I managed to maintain my position. Lost a couple of places as I composed myself after the climb with jelly legs and then let loose on the decent gaining three places back and putting a big dent of 20-30s into the gap to the group of 4 in front.

Unfortunately that gap grew again once we hit the flatter road and I finished ~20s behind the group and in 9th overall.

Running 8:06 intensity: (24 @0) + (7:26 @1) + (16 @2) 1.44 km (5:37 / km)
ahr:119 max:127

Tuesday Jun 25 #

8 AM

Running 33:24 intensity: (13 @0) + (6:27 @1) + (16:27 @2) + (10:17 @3) 7.31 km (4:34 / km) +58m 4:24 / km
ahr:133 max:148 weight:67.8kg shoes: Adidas Adizero Adios (5) - Blu

Noticed on my phone the were problems on the trains just before heading out so hopped in the car to Pheonix Park again and then run in from there.
5 PM

Running 33:29 intensity: (29 @0) + (2:02 @1) + (16:55 @2) + (14:03 @3) 7.55 km (4:26 / km) +193m 3:56 / km
ahr:137 max:150

Back to the car at Pheonix Park

Running 28:42 intensity: (14 @0) + (4:49 @1) + (2:29 @2) + (4:31 @3) + (9:50 @4) + (6:49 @5) 5.96 km (4:49 / km)
ahr:150 max:176 shoes: Adidas Adizero Adios (5) - Blu

Harrier track session

4 x 1km (2min), 400m (1min)

1kms in ~3:12
400m in ~71s

Didn't know how it would go after a long break but times were a bit better than I thought they would be.

Running 13:16 intensity: (7 @0) + (3:46 @1) + (9:00 @2) + (23 @3) 2.45 km (5:24 / km) +2m 5:23 / km
ahr:126 max:142

Monday Jun 24 #

8 AM

Running 33:40 [3] 7.36 km (4:35 / km) +57m 4:24 / km
shoes: Adidas Boost DPR

ITW from Pheonix Park.
5 PM

Running 35:29 [2] 7.48 km (4:45 / km) +80m 4:30 / km
shoes: Adidas Boost DPR

Back to Pheonix Park P&R.

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