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Training Log Archive: MarkW80

In the 1 days ending Feb 4:

activity # timemileskm+ft
  Running1 50:00 7.4(6:45) 11.91(4:12) 145
  Strength 1 30:00
  Total2 1:20:00 7.4 11.91 145
averages - sleep:8

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Thursday Feb 4 #

3 PM

Running intervals (8x400s) 50:00 [4] 7.4 mi (6:45 / mi) +145ft 6:38 / mi
slept:8.0 shoes: Saucony Endorphin Speed

A little breezy today, ran 20 mins down the cycle path and ran the 400s on a flat tarmac path. Ran a few sets of strides before and had a stretch off, ran the 400s continuous out and back which had a little breeze one way but not that much to hinder pace over 400.

It was nice to get a speed session in as it seems a while since the legs have been turning fast, it was pretty mild today as well so ran in shorts and t-shirt, felt a lot better than running in tights and jacket.

It was hard to pace them at first as it takes the watch a little to catch up, so at one point it was 5:05 pace and with a third to go i was at 4:40pace...they were slightly fast and averaged around 70s for them but ill know next week not to go out as quick and the watch will catch up.
Felt good to get some quick running in the legs again though, 30 seconds comes around real quick to be almost felt like a continuous session, enjoyed it though! Legs felt pretty good.
6 PM

Strength 30:00 [3]

Strength Session:

Angels - 2 sets of 8 with 4kg dumbbells.

Devils - 2 sets of 8 with no weight.

Single leg RDL 16kg KB - 2 sets of 8.

Reverse crunch - 12, 9,

Bulgarian split squat 7.5kg DB - 2 sets of 8.

Barbell hip thrusters 20kg on the bar - 2 sets of 8.

Reverse lunge 8kg KB - 2 sets of 8.

Renegade row 7.5kg DB - 2 sets of 8.

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