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Training Log Archive: Rich

In the 1 days ending Apr 19, 2016:

activity # timemileskm+m
  Running2 1:08:39 9.32(7:22) 15.0(4:35) 11
  Strength and Conditioning2 35:00
  Total4 1:43:39 9.32 15.0 11
  [1-5]3 1:28:39

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Tu

Tuesday Apr 19, 2016 #

6 AM

Strength and Conditioning (Weights) 20:00 [1]

12 PM

Running 25:06 intensity: (1:52 @1) + (5:01 @2) + (17:35 @3) + (38 @4) 5.8 km (4:19 / km) +4m 4:19 / km
ahr:145 max:164 shoes: New Balance Fresh Foam Zante

To and from the Physios. Knee sore on the way there but better the faster I went.

Way back was with a custom orthotic. Some sharp pains early but then everything started feeling a little better.
6 PM

Running warm up/down 8:42 intensity: (1:51 @1) + (6:51 @2) 1.69 km (5:09 / km) +2m 5:07 / km
ahr:131 max:143 shoes: New Balance Fresh Foam Zante

WU around the field, knee not feeling so great but gave the intervals a shot to see how it went.

Running intervals 22:40 intensity: (17 @1) + (4:17 @2) + (4:18 @3) + (11:54 @4) + (1:54 @5) 5.04 km (4:30 / km) +2m 4:30 / km
ahr:159 max:176 shoes: New Balance Fresh Foam Zante

8 x 600m, 1min recovery. Concentrated on good solid running technique. Knee fine and if anything felt better as the session went on, feeling very unfit, times not good. First intervals session I have finished since January, perhaps even this year.

Running warm up/down 12:11 intensity: (1:14 @1) + (7:39 @2) + (3:18 @3) 2.46 km (4:57 / km) +3m 4:55 / km
ahr:138 max:150 shoes: New Balance Fresh Foam Zante

WD. Even managed to complete this without too much discomfort.
9 PM

Strength and Conditioning (Physio Exercises) 15:00 [0]

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