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Training Log Archive: RichT

In the 7 days ending Feb 24:

activity # timemileskm+m
  Run6 2:52:50 15.1(11:27) 24.3(7:07) 88
  Bike1 1:07:06 16.0(4:12) 25.75(2:36) 270
  Total7 3:59:56 31.1(7:43) 50.05(4:48) 358

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Sunday Feb 24 #

10 AM

Run warm up/down 12:01 [3] 1.06 mi (11:20 / mi)
ahr:121 max:135 shoes: Asics Road Hawk

Main road up to Swarthmoor on warm sunny day.

Run 34:03 [2] 2.6 mi (13:06 / mi)
ahr:110 max:130 shoes: Asics Road Hawk

Couch to 5k with Rachel around Swarthmoor and Swarthmoor Hall Lane.
Walk 5 mins - Run 20 mins - Walk 7 mins.
11 AM

Run intervals 12:00 [4] 1.67 mi (7:11 / mi)
ahr:137 max:153 shoes: Asics Road Hawk

6 x 2 min efforts with 30 secs recovery.
Swathmoor Hall road, down to Meeting House Lane, Croftlands to CoOp & to bridge over stream.

Run warm up/down 5:29 [1] 0.35 mi (15:40 / mi)
ahr:115 max:150 shoes: Asics Road Hawk

Saturday Feb 23 #

8 AM

Run warm up/down 15:48 [2] 1.37 mi (11:32 / mi)
ahr:144 max:151 shoes: Hoka Speedgoat 2

DaltonGate, the Gill, Ford Park.
9 AM

Run 28:32 [4] 3.05 mi (9:21 / mi) +88m 8:35 / mi
ahr:155 max:161 shoes: Hoka Speedgoat 2

Ford Park Park run.
Realised during the briefing that route had changed.
Straight uphill along the drive to the top, left to the end of the walk, loop around the bollard & back. Drop in around back of cafe back to park entrance and repeat another 3 times. So climb the hill 4 times !

Started steady to try and ensure I managed the climbs. Miscounted the loops and thought I had another climb to go so happy to finish.

Run warm up/down 7:01 [2] 0.61 mi (11:30 / mi)
ahr:147 max:153 shoes: Hoka Speedgoat 2

Warm down.

Friday Feb 22 #

12 PM

Bike 1:07:06 [4] 16.0 mi (4:12 / mi) +270m 3:59 / mi
ahr:115 shoes: Bike - Trek Mad One

Coast road through Bardsea & Baycliff. Turn in towards Goadsbarrow, Leece, Gleaston, Urswicks & home.
Warm day trying to keep high cadence - pushing up the hills.

Both knees felt ok - 2 mins quicker than 3 weeks ago.

Thursday Feb 21 #

5 PM

Run 14:46 [2] 1.12 mi (13:11 / mi)
ahr:136 max:147 shoes: Asics Gel Kinsei 5 pair2

Easy jog up to Swarthmoor.
6 PM

Run 31:00 [3] 2.21 mi (14:02 / mi)
ahr:129 max:148 shoes: Asics Gel Kinsei 5 pair2

Couch to 5K with Rachel. 5min walk, 8min run, 5min walk, 8min run, 5min walk.

Run 12:10 [3] 1.06 mi (11:29 / mi)
ahr:136 max:149 shoes: Asics Gel Kinsei 5 pair2

Jog back from Swarthmoor.

Tuesday Feb 19 #

8 AM

Note
(sick)

Still feeling blocked up - painting & decorating week.

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