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Training Log Archive: redrider

In the 31 days ending Oct 31, 2019:

activity	#	time	miles		km		+m
Running	27	29:44:48	214.44	(8:19)	345.1	(5:10)	1457
Trail running	2	1:42:00	10.25	(9:57)	16.5	(6:11)	150
Strength	3	1:25:00
Cross training	2	40:00
Swimming	3	40:00	0.31		0.5
Total	29	34:11:48	225.0		362.1		1607

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Thursday Oct 31, 2019 #

Running 40:00 [1] 6.5 km (6:09 / km)

Strength 20:00 [2]

Swimming 20:00 [1]

Wednesday Oct 30, 2019 #

Running 30:00 [1] 5.0 km (6:00 / km)

Tuesday Oct 29, 2019 #

Running 32:00 [1] 5.5 km (5:49 / km) +32m 5:39 / km

Easy recovery run

Cross training 30:00 [1]

Swimming 10:00 [1] 0.5 km (20:00 / km)

Sunday Oct 27, 2019 #

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)

Running 3:08:00 [4] 42.4 km (4:26 / km) +173m 4:21 / km

Dublin marathon. Fine first half but started to struggle after 25k. Splits 5k 21:31, 10k 42:25, 15k 1:03:06, 20k 1:24:26, 25k 1:46:33, 30k 2:08:57, 35k 2:32:34, 40k 2:56:51.

Saturday Oct 26, 2019 #

Running 28:00 [2] 5.0 km (5:36 / km)

Thursday Oct 24, 2019 #

Running 40:00 [2] 7.0 km (5:43 / km) +41m 5:33 / km

Easy run in Tramore Valley Park incl. 5x100m strides and 3x20s hills.

Wednesday Oct 23, 2019 #

Running (BB) 34:00 [2] 6.0 km (5:40 / km) +24m 5:33 / km

Easy morning run. Drinks in the evening with my closest friends from Lilly. Fun night out. I will miss them!

Tuesday Oct 22, 2019 #

Running intervals 1:00:00 [3] 10.8 km (5:33 / km)

10x200m/200m intervals in 42-43s. Feeling good.

Running 30:00 [1] 4.5 km (6:40 / km)

Very easy jog to the massage and back.

Monday Oct 21, 2019 #

Running 10:00 [2] 1.5 km (6:40 / km)

Cross training 10:00 [1]

Strength 20:00 [2]

Swimming 10:00 [2]

Sunday Oct 20, 2019 #

Running 1:14:00 [3] 16.0 km (4:38 / km) +130m 4:27 / km

1k warm up, then 14k at 4:30 pace, and 1k warm down. Surprisingly good last session before Dublin :) I've felt like shit the previous weeks fighting the flu and feeling sluggish. Nice that it's all finally coming together just in time. Still not sure whether I will manage the whole distance but at least some positive signs that I could do the tempo run yesterday at target pace and then this today relatively easily. Got my self confidence back and will stick with the plan now :)

Saturday Oct 19, 2019 #

Running tempo 47:00 [4] 10.0 km (4:42 / km) +53m 4:35 / km

2k warm up, then 6k at m-pace (4:15) and 2k warm down. Slightly better today.

Friday Oct 18, 2019 #

7 AM

Running tempo (BB) 48:00 [3] 9.3 km (5:10 / km) +82m 4:57 / km

5x1k relaxed tempo intervals (4:20-4:30) with 2min jog recoveries. Still not 100%.

6 PM

Running 32:00 [2] 6.2 km (5:10 / km)

Easy evening run home from the airport. Flu not giving up yet...

Thursday Oct 17, 2019 #

Note

Feeling fluish again. I've been fighting against it for a week now and it's not giving up. Just felt like I needed a day off today. Oh crap.

Wednesday Oct 16, 2019 #

Running (BB) 1:00:00 [2] 10.3 km (5:50 / km) +90m 5:35 / km

Easy morning run before work. Beautiful morning! In the evening we gathered at Claudia's for farewells and tested Miyazaki's takeaway menu. Best takeaway food ever! :)

Tuesday Oct 15, 2019 #

Running intervals 1:04:00 [4] 12.1 km (5:17 / km) +36m 5:13 / km

10x400m intervals (1:30-1:36) with 200m jog recoveries. And saying goodbyes to my veteran Irish champion track running pal. He had such a good season winning both 100m and 200m titles.

Monday Oct 14, 2019 #

7 AM

Running (BB) 47:00 [2] 8.0 km (5:53 / km) +70m 5:38 / km

Easy recovery run before work. Tired legs.

5 PM

Strength 45:00 [2]

Strength & conditioning

Sunday Oct 13, 2019 #

Running 2:00:00 [3] 24.4 km (4:55 / km) +70m 4:51 / km

Steady long run in Blackrock with Niamh and Dave. Feeling fairly fresh.

Saturday Oct 12, 2019 #

Running warm up/down 30:00 [2] 4.5 km (6:40 / km)

Running tempo 19:48 [5] 5.0 km (3:58 / km) +20m 3:53 / km

Ballincollig parkrun. Last park run for me here so I tried to make it count. No PB but SB and back to sub 20min times :) Very happy! :) Results: https://www.parkrun.ie/ballincollig/results/weekly...
Also, history was made today in Vienna as Eliud Kipchoge broke 2h on marathon. Amazing!

Running warm up/down 23:00 [2] 4.0 km (5:45 / km)

Trail running 53:00 [2] 8.0 km (6:38 / km) +150m 6:03 / km

Easy evening run in Ballycotton cliffs, followed by a stroll on the beach and cold treatment for my legs in the water. Not tempted to swim anymore.

Friday Oct 11, 2019 #

Running 1:02:00 [2] 11.7 km (5:18 / km) +160m 4:58 / km

Evening run to the airport and back. When things don't go as planned...

Thursday Oct 10, 2019 #

Running tempo 55:00 [4] 11.1 km (4:57 / km) +30m 4:53 / km

3k warm up, then 6k at m-pace (4:20), and 2k warm down

Wednesday Oct 9, 2019 #

Running 1:21:00 [3] 16.0 km (5:04 / km) +124m 4:52 / km

Steady run around Blackrock with Kevin :)

Monday Oct 7, 2019 #

Trail running 49:00 [1] 8.5 km (5:46 / km)

Easy recovery run

Sunday Oct 6, 2019 #

Running warm up/down 36:00 [2] 6.0 km (6:00 / km)

Running 1:44:00 [4] 24.2 km (4:18 / km) +100m 4:13 / km

Cork to Cobh as marathon pace run. Half way through with Niamh and Katie, rest of the race on my own. Kept the pace up to 21k, then a bit off on the last km:s. 5k in 21:10, 10k in 42:20, 15k in 63:40, 20k in 1:25:15. 4th woman after Aoife Cooke, Niamh, and Katie. Results: https://www.corkbhaa.com/wp-content/uploads/2019/1...

Running warm up/down 16:00 [2] 3.2 km (5:00 / km)

Running 13:00 [2] 2.2 km (5:55 / km)

Wednesday Oct 2, 2019 #

Running 1:53:00 [2] 20.0 km (5:39 / km) +85m 5:32 / km

Easy half long in the regional park

Tuesday Oct 1, 2019 #

Running intervals 1:10:00 [4] 14.0 km (5:00 / km) +60m 4:54 / km

5x1600m intervals at 4:00-4:05 pace with 400m jog recoveries. Not really flying but legs moving somewhat faster than last week. Pretty tough wind as well.

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