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Training Log Archive: Lara Croft

In the 7 days ending Mar 20, 2016:

activity # timemileskm+m
  Road moderate4 3:49:46 22.79(10:05) 36.68(6:16) 231
  Road Run Easy5 3:39:01 23.67(9:15) 38.09(5:45)
  Trail Run Easy1 45:03 4.72(9:33) 7.6(5:56)
  Total10 8:13:50 51.18(9:39) 82.37(6:00) 231
averages - sleep:7.4

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Sunday Mar 20, 2016 #

7 AM

Road moderate (Moderate) 1:12:00 [3] 8.54 mi (8:26 / mi) +119m 8:05 / mi
slept:7.3 shoes: Nike Zoom Vomero8

Local run, wanted to encourporate more undulations again. Feeling particularly tired and perceived effort was hard albeit the pace was slower.
4 PM

Note

Functional leg exs using suspension slings followed by Stretches. Calf strengthing on LT leg

Saturday Mar 19, 2016 #

10 AM

Road moderate (Moderate) 57:00 [3] 6.84 mi (8:20 / mi) +112m 7:56 / mi
ahr:150 slept:7.3 shoes: Nike Zoom Vomero8

Ran to Uni, used the football pitch for diagnals. x8 (average 6.30 pace) HR up to 156-158 during the diagnals. The running was done on more undulating road, and felt harder obvs than flat running.
6 PM

Note

Upper body strenghening, functional. Core work abs and back, pilates class 30 mins easy.

Friday Mar 18, 2016 #

8 AM

Road Run Easy (easy run) 40:25 [1] 4.55 mi (8:53 / mi)
slept:8.3 shoes: Nike Zoom Vomero8

Easy run to work. Not as tired generally as yesterday. Legs feel good. Carried backpack about 3 kg
5 PM

Road Run Easy (Easy road) 51:55 [1] 5.59 mi (9:17 / mi)
shoes: Nike Zoom Vomero8

Run home from work. Tired to start and through a 20 mins warm up. Then settled into the pace and no problem staying steady and effortless, welcomed the slower run this evening as feeling tired. Carried back pack about 2kg.Underestimated the distance so about 10 mins longer than scheduled.
6 PM

Note

Functional exs for legs this evening using swiss ball.

Thursday Mar 17, 2016 #

6 PM

Road moderate (Westport lake) 54:00 [3] 6.55 mi (8:15 / mi)
slept:8.3 shoes: Nike Zoom Vomero8

20 mins to warm up, by then straight into hill sprints. 4x 15 seconds on same hill as Tuesday. Felt good, obvious that I was a little more tired than Tuesday. Again legs felt better after the hills and pace was easier to maintain. No issue with calfs, legs not tired but a general overall tirednes today.

Wednesday Mar 16, 2016 #

6 AM

Road Run Easy (Easy) 43:51 [1] 4.71 mi (9:19 / mi)
slept:8.0

Easy morning run, slightly heavy legged for about 15 mins, then settled into it easy running for the remainder. Road and path, flat. Followed with Functional leg ex using swiss ball.
6 PM

Road Run Easy (Easy) 44:35 [1] 5.0 mi (8:55 / mi)
shoes: Nike Zoom Vomero8

Easy run, stayed on road. No tiredness so wanted to do more than just flat running, 279ft total ascent. No issues with calf. Struggled to keep the pace within easy range as temptation was to speed up.
7 PM

Note

AM: triple threats using swiss ball, PM Upperbody strengthening 1 hour

Tuesday Mar 15, 2016 #

Road moderate (moderate) 46:46 [3] 0.86 mi (54:23 / mi)
slept:6.3 shoes: Nike Zoom Vomero8

Moderate evening run. Hill reps x3 - 15 secs sprints. Legs felt great after the reps and struggled to stay on pace and had to keep pulling myself back. Used HR monitor but again it was jumping all over the place so pretty useless.
7 AM

Note

Calf is doing well, can't feel it at all. Did core strengths and abs this am. Sport massage (SM) post run.

Monday Mar 14, 2016 #

7 AM

Trail Run Easy (Easy Run) 45:03 [1] 4.72 mi (9:33 / mi)
ahr:150 slept:6.3 shoes: Nike Zoom Vomero8

mix of trail and paths. Slow to warm up, however settled into it about 25 mins. Follwed run with x8 strideouts.
6 PM

Road Run Easy (Easy) 38:15 [1] 3.82 mi (10:01 / mi)
shoes: Nike Lunerlon

Easy run, both calfs a little heavy (follwoing weekend calf work possibly). Otherwise quicker to warm up than this morning. Followed session with x8 strideouts.

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