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Training Log Archive: redrider

In the 7 days ending Sep 30, 2018:

activity # timemileskm+m
  Running8 6:48:52 51.24(7:59) 82.47(4:57) 355
  Cycling3 1:20:00 17.77(4:30) 28.6(2:48) 90
  Hiking1 40:00 3.11(12:52) 5.0(8:00)
  Total8 8:48:52 72.12(7:20) 116.07(4:33) 445

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Sunday Sep 30, 2018 #

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)

Running race 1:39:52 [4] 24.14 km (4:08 / km) +98m 4:03 / km

Cork to Cobh 15 miler. Had planned to run at chilled 4:30 pace in order to make it to the finish line but got carried away in the beginning running 5k in 20min and 10k in just over 40min. Hard to slow down when feeling good. However, after half way mark I realised the distance was going to kill me and I had to slow down. Slower second half but somehow I still managed to keep on going and finished 3rd after Sorcha Kearney and Ann Marie Holland in just under 1:40. Unofficial HM split 1:26:44. Fairly good I'd say. Splits: 5k 20:05, 10k 40:30, 15k 1:01:19, 20k 1:22:36. Probably my PB on 15 miles.

Running warm up/down 26:00 [1] 4.5 km (5:47 / km)

Saturday Sep 29, 2018 #

Running 25:00 [1] 5.0 km (5:00 / km) +20m 4:54 / km

Easy run incl. 6x30'' sprints. Feeling lousy and not at all tempted to run tomorrow...

Cycling 30:00 [2] 10.0 km (3:00 / km)

Friday Sep 28, 2018 #

7 AM

Running tempo (BB) 46:00 [4] 9.5 km (4:51 / km) +70m 4:40 / km

Nice and chilly 5k tempo run around the coastal loop of Little Island before work.

Thursday Sep 27, 2018 #

Running 34:00 [2] 6.23 km (5:27 / km) +70m 5:10 / km

Easy run. Feeling lousy and annoyed to miss the intervals.

Wednesday Sep 26, 2018 #

Cycling 20:00 [2] 8.6 km (2:20 / km) +90m 2:13 / km

Commute from work to home until I got a puncture.

Hiking 40:00 [1] 5.0 km (8:00 / km)

Walked my bike home, oh yeah..

Running 38:00 [2] 7.0 km (5:26 / km) +36m 5:18 / km

Easy run zigzagging around Tramore Valley park before going to Patrycja's birthday dinner.

Tuesday Sep 25, 2018 #

7 AM

Running (BB) 44:00 [2] 8.0 km (5:30 / km) +61m 5:18 / km

Morning run before work. Such a great boost for the day!
6 PM

Running intervals 58:00 [5] 11.0 km (5:16 / km)

5x800m track intervals with 2min recoveries at 3:35-3:45 pace. Felt absolutely horrible! :)

Monday Sep 24, 2018 #

Cycling 30:00 [2] 10.0 km (3:00 / km)

Running 28:00 [1] 5.1 km (5:29 / km)

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