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Training Log Archive: TrimM

In the 7 days ending Nov 19, 2017:

activity # timemileskm+m
  Running13 9:55:40 74.17(8:02) 119.37(4:59) 2359
  S&C / Core / Plyo / Flexi3 2:30:00
  Cross Training1 30:00
  Running Drills1 5:45 0.37(15:25) 0.6(9:35)
  Total14 13:01:25 74.55 119.97 2359
  [1-5]14 10:31:25

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MoTuWeThFrSaSu

Sunday Nov 19, 2017 #

12 PM

Running 1:50:51 [3] 19.0 km (5:50 / km) +760m 4:52 / km

Pentlands fun with Euzie, Tam and Ali. Good to get out there but a bit of a grind at times. Tired legs from yesterday, less sleep than ideal and moving around and getting cold in the morning.

Had meant to just do 100km this week but somewhere along the line did a few more. Will try to keep the same miles this week then continue the build.

Saturday Nov 18, 2017 #

7 AM

Running 20:03 [2] 4.1 km (4:53 / km) +30m 4:43 / km
ahr:140 max:153

Pre-race shakeout on the meadows with taj. Legs feels big heavy but nothing a bowl of porridge can’t solve.
1 PM

Running warm up/down 17:24 [2] 3.2 km (5:26 / km) +30m 5:12 / km

Running 34:55 [5] 9.3 km (3:45 / km) +200m 3:23 / km

Braids XC. Was quite nervous about this, mainly because it’s a kind of pain I haven’t felt in a while. Got boxed in pretty hard at the start but then just tried to relax up the hill. Was feeling ok and people just can’t descend so moved through and tried to keep the pace high but not make the legs hurt too much. Went through Will and could see Ali and Narbett ahead so thought it was going solidly. Second time up the hill was grim and from there nothing really changed. Lacking the speed endurance at the moment but can’t complain too much about how this went. Only really been two weeks of running so it’s a start, no matter how frustrating it is to see some of the people ahead.

Running warm up/down 15:16 [2] 2.6 km (5:52 / km)

6 PM

Running 32:04 [2] 6.4 km (5:01 / km) +40m 4:52 / km

Shakeout on the meadows with Tam and Ali. Legs feeling surprisingly ok.

Friday Nov 17, 2017 #

5 PM

Cross Training 30:00 [1]

SSS.
Keeping a non-running day for as long it takes to not have an achey knee. Plus it looks like the 3k a day build will be overdone this week.

Thursday Nov 16, 2017 #

7 AM

Running 7:45 [2] 1.79 km (4:20 / km) +21m 4:05 / km

S&C / Core / Plyo / Flexi 1:00:00 [0]

Running 8:12 [2] 1.78 km (4:36 / km) +18m 4:23 / km

6 PM

Running warm up/down 16:09 [2] 3.5 km (4:37 / km) +18m 4:30 / km
ahr:145 max:168

Running intervals 48:47 intensity: (18:47 @1) + (30:00 @4) 12.12 km (4:02 / km)
ahr:165 max:184

Solo meadows sesh: 1, 2 , 3, 4, 5, 5, 4, 3 , 2, 1.
So slow, long way from the speed of last Spring. Going to need to make myself hurt as much as Zach Miller (https://youtu.be/60wsxmurDMU) to get a non-horrific time at Braids.

Running warm up/down 21:24 [2] 4.06 km (5:16 / km) +27m 5:06 / km
ahr:142 max:165

Wednesday Nov 15, 2017 #

2 PM

Running 2:02:33 [2] 20.9 km (5:52 / km) +836m 4:53 / km

Tuesday Nov 14, 2017 #

7 AM

Running 8:04 [2] 1.8 km (4:29 / km) +18m 4:16 / km

S&C / Core / Plyo / Flexi 30:00 [0]

8 AM

Running 8:16 [2] 1.78 km (4:39 / km) +15m 4:27 / km

6 PM

Running warm up/down 10:05 [2] 2.13 km (4:44 / km) +30m 4:25 / km
ahr:139 max:160

Running Drills warm up/down 5:45 [1] 0.6 km (9:35 / km)
ahr:129 max:153

Running intervals 31:00 intensity: (4:00 @2) + (27:00 @4) 8.1 km (3:50 / km) +73m 3:40 / km
ahr:175 max:188

Running 5:32 [2] 0.86 km (6:26 / km)
ahr:147

Running warm up/down 14:53 [2] 2.63 km (5:40 / km) +81m 4:54 / km
ahr:146 max:167

Monday Nov 13, 2017 #

7 AM

Running 45:52 [2] 9.75 km (4:42 / km) +123m 4:26 / km
ahr:155 max:168

5 PM

Running 7:56 [2] 1.79 km (4:26 / km) +21m 4:11 / km

S&C / Core / Plyo / Flexi 1:00:00 [0]

7 PM

Running 8:39 [2] 1.78 km (4:52 / km) +18m 4:38 / km

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