Training Log Archive: redriderIn the 7 days ending Nov 19, 2017:
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Sunday Nov 19, 2017 #
Running 3:06:00 [4] 42.4 km (4:23 / km) +41m 4:22 / km
Valencia marathon. Wasn't going to run the full distance, only until the foot starts to hurt. I felt it after 4k but it was bearable and it didn't get much worse the longer I ran. So I continued to run 5k stretches at the time until I reached the finish line. First half was fairly easy but after 25k my legs were already quite empty and I started having difficulties. Only after 30k I began to think about running the whole distance. Until that it hadn't even crossed my mind. So amazed I was able to run the full distance and very pleased with my second best marathon time. Splits 5K 20:45, 10K 41:35, 15K 1:02:53, 20K 1:24:06, HM 1:28:57, 25K 1:45:39, 30K 2:07:48, 35K 2:31:16, 40K 2:55:04.
Saturday Nov 18, 2017 #
10 AM
Running 10:00 [2] 1.63 km (6:08 / km)
(injured)
Running 13:00 [2] 2.2 km (5:55 / km)
Evening run with drills and 5x100m strides
Friday Nov 17, 2017 #
Note
(injured) (rest day)
Thursday Nov 16, 2017 #
9 AM
Running (treadmill) 25:00 [2] 4.2 km (5:57 / km)
slept:7.0 weight:61kg (injured)
Strength 15:00 [2]
Physio exercises incl. 4x15 one leg eccentric heal raises, 4x15 single leg squats on stairs, 4x15 deep squats, 4x15 hamstring exercises, and various rubber band exercises for ankle. Plus some core exercises.
Wednesday Nov 15, 2017 #
Running 33:00 [3] 6.6 km (5:00 / km) +30m 4:53 / km
slept:7.0 weight:61kg (injured)
warm up, then 5x100m strides, and 3k m-pace (4:09-4:13)
Tuesday Nov 14, 2017 #
Running 40:00 [3] 7.6 km (5:16 / km) +47m 5:06 / km
slept:7.0 weight:61kg (injured)
6x90s/90s relaxed intervals (3:50-4:09)
Monday Nov 13, 2017 #
Cycling 30:00 [2] 10.0 km (3:00 / km)
slept:8.0 weight:61kg (injured)