Training Log Archive: roarIn the 1 days ending Jan 31, 2018:
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Wednesday Jan 31, 2018 #
8 AM
Note
slept:5.5
Slept very badly
6 PM
Running (road) warm up/down 15:01 2.58 km (5:49 / km) +18m 5:37 / km
ahr:89 max:161 shoes: New Balance Vazee
Warm up over to Flogsta to run some intervals. In as a separate thing this week due to wanting to turn on night mode and intervals. Sleet falling and a light to medium covering of snow at +2 degrees meant slush city was the name of the game.
Running (road) intervals 50:03 11.44 km (4:22 / km) +21m 4:20 / km
ahr:160 max:168 shoes: New Balance Vazee
Fartlek intervals:
5x (3mins 1 min float), 5x (2mins, 1 min float), 5x ( 1min, 1 min float), 5x( 30s, 30s float)
Conditions were absolutely terrible for running quickly. Slushy ice everywhere meant turning and inclines >1% were a nightmare. Some patches would be cleared and gritted and they were ok. The salted bits were not because they had black ice on them so there was no confidence.
Felt kinda bad about my speed as a result at times but the effort levels were good. Legs really started to tighten up by the later 2s. The 30s I did back and forth on a "nicer" bit but accelerating was still a nightmare so not super quick.
On arrival home I was feeling pretty tired and not super stoked about how it had gone. When I uploaded it and saw the overall pace though I re-evaluated.
5x (3mins 1 min float), 5x (2mins, 1 min float), 5x ( 1min, 1 min float), 5x( 30s, 30s float)
Conditions were absolutely terrible for running quickly. Slushy ice everywhere meant turning and inclines >1% were a nightmare. Some patches would be cleared and gritted and they were ok. The salted bits were not because they had black ice on them so there was no confidence.
Felt kinda bad about my speed as a result at times but the effort levels were good. Legs really started to tighten up by the later 2s. The 30s I did back and forth on a "nicer" bit but accelerating was still a nightmare so not super quick.
On arrival home I was feeling pretty tired and not super stoked about how it had gone. When I uploaded it and saw the overall pace though I re-evaluated.
Running (road) warm up/down 15:40 [1] 2.47 km (6:21 / km) +2m 6:19 / km
ahr:123 max:141 shoes: New Balance Vazee
A slow and tired cool down home. Legs really feeling that session. Super sloppy.