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Training Log Archive: Rich

In the 31 days ending May 31, 2017:

activity # timemileskm+m
  Running50 39:26:27 307.36(7:42) 494.64(4:47) 4689
  Strength and Conditioning13 6:49:11 6.86 11.03
  Orienteering3 2:59:23 18.97(9:27) 30.53(5:53) 839
  Total60 49:15:01 333.18 536.2 5528
  [1-5]60 48:25:40
averages - weight:66.2kg

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Wednesday May 31, 2017 #

6 AM

Strength and Conditioning 38:18 intensity: (16:33 @1) + (9:40 @2) + (12:05 @3) 3.79 km (10:06 / km)
ahr:110 max:138 weight:66.3kg shoes: Inov8 F-lite 195

Circuits
12 PM

Running 46:16 intensity: (7:27 @1) + (32:49 @2) + (6:00 @3) 10.04 km (4:37 / km) +104m 4:23 / km
ahr:132 max:146 shoes: Skechers Gomeb Speed 3

Easy lunch time jog down the Timberland Trail and back via Cauldwell and Bleakhills.
5 PM

Running 35:16 intensity: (20 @0) + (29:09 @1) + (5:47 @2) 7.07 km (4:59 / km) +22m 4:55 / km
ahr:122 max:133 shoes: Adidas Adizero Adios Boost (4)

Easy post work recovery jog around the Res. legs a bit dead for this one but it was a pleasant evening.

Tuesday May 30, 2017 #

7 AM

Running 33:14 intensity: (7:25 @1) + (22:01 @2) + (3:48 @3) 6.97 km (4:46 / km) +70m 4:32 / km
ahr:130 max:144 weight:66.2kg shoes: Adidas Adizero Takumi Sen 2

6 PM

Running warm up/down 25:16 intensity: (13:20 @1) + (11:56 @2) 5.05 km (5:00 / km) +178m 4:15 / km
ahr:123 max:136 shoes: Adidas Adizero Takumi Sen 2

Jog to the track from the station and around the field. Took a while to get moving.

Running intervals 23:36 intensity: (6:41 @1) + (2:00 @2) + (2:59 @3) + (7:31 @4) + (4:25 @5) 5.38 km (4:23 / km) +1m 4:23 / km
ahr:145 max:176 shoes: Adidas Adizero Takumi Sen 2

Harriers

Out front on my own for 5 x 1km (2mins) all in 3.05

Felt like I could have done more.

Running warm up/down 21:05 intensity: (5:17 @1) + (15:48 @2) 4.35 km (4:51 / km) +5m 4:49 / km
ahr:128 max:139 shoes: Adidas Adizero Takumi Sen 2

Home

Monday May 29, 2017 #

8 AM

Strength and Conditioning 30:00 [1]
weight:65.7kg

Core
11 AM

Running 1:15:58 intensity: (1:10:00 @2) + (5:58 @3) 15.86 km (4:47 / km) +135m 4:36 / km
shoes: Skechers Gomeb Speed 3

Steady recovery run up Silverhill and back.

Sunday May 28, 2017 #

3 PM

Running long 1:54:58 intensity: (7:30 @1) + (53:25 @2) + (50:35 @3) + (3:28 @4) 26.26 km (4:23 / km) +260m 4:10 / km
ahr:136 max:160 weight:65.7kg shoes: Skechers Gomeb Speed 3

Out on the tevie trails, Pleasley pit, and Hardwick Hall. Felt good running but struggling with my stomach again.

Saturday May 27, 2017 #

8 AM

Running warm up/down 20:21 intensity: (22 @0) + (2:35 @1) + (7:42 @2) + (9:21 @3) + (21 @4) 4.32 km (4:42 / km) +48m 4:28 / km
ahr:139 max:158 shoes: Adidas Adizero Takumi Sen 2

Jog to PR Brierley Forest.

Running tempo 17:12 intensity: (12 @1) + (35 @2) + (1:28 @3) + (4:39 @4) + (10:18 @5) 5.09 km (3:23 / km) +37m 3:16 / km
ahr:165 max:174 shoes: Adidas Adizero Takumi Sen 2

Feeling better this week and the time is heading in the right direction but still much speed/lactic tolerance to build. Was pretty warm and on my own out front again from ~1km, lots of weaving in the last 500m as the tail end was packed today.
10 AM

Running hills 44:04 intensity: (19 @0) + (1:46 @1) + (26:54 @2) + (10:25 @3) + (2:30 @4) + (2:10 @5) 9.11 km (4:50 / km) +110m 4:34 / km
ahr:139 max:162 weight:65.3kg shoes: Adidas Adizero Takumi Sen 2

Back out for the journey home after a coffee break at the café. Well timed as it missed the rain. Pretty toasty again. 5 x 300m hill sprints (~65s) with 600m jogs between reps.

Friday May 26, 2017 #

7 AM

Running 26:26 [2] 5.07 km (5:13 / km) +35m 5:02 / km
shoes: Skechers Gomeb Speed 3

5 PM

Running 26:57 [1] 5.48 km (4:55 / km) +167m 4:16 / km
shoes: Skechers Gomeb Speed 3

Thursday May 25, 2017 #

6 AM

Strength and Conditioning 22:00 [1]
weight:65.5kg

7 AM

Running 26:18 [2] 5.49 km (4:47 / km) +42m 4:37 / km
shoes: Adidas Adizero Adios Boost (4)

9 AM

Running 28:57 [2] 5.71 km (5:04 / km) +197m 4:19 / km
shoes: Adidas Adizero Adios Boost (4)

6 PM

Running warm up/down 11:05 [2] 2.35 km (4:43 / km) +3m 4:42 / km
shoes: Adidas Adizero Takumi Sen 2

Running tempo 23:35 [4] 6.3 km (3:45 / km) +4m 3:44 / km
shoes: Adidas Adizero Takumi Sen 2

Tempo session around the res.

Plan was 4 laps (@2.15km) at paces of 4, 3.45, 3.30 and 3.15min/km. Started a bit fast but otherwise was going ok but by the start of the third lap I could feel my stomach becoming pretty unhappy. Had to stop just short of three laps.

Running warm up/down 5:50 [1] 1.08 km (5:23 / km) +11m 5:08 / km
shoes: Adidas Adizero Takumi Sen 2

Had to have a quick stop in the bushes but still an uncomfortable jog home. Spoiled what was otherwise another glorious evening and had felt decent until stomach pains set in.

Wednesday May 24, 2017 #

7 AM

Running 30:00 [2] 6.47 km (4:38 / km) +41m 4:30 / km
weight:65.5kg shoes: Skechers Gomeb Speed 3

5 PM

Running 1:01:13 intensity: (9:30 @1) + (51:43 @2) 12.05 km (5:05 / km) +276m 4:33 / km
shoes: Skechers Gomeb Speed 3

Tuesday May 23, 2017 #

6 AM

Strength and Conditioning 39:23 intensity: (15:08 @0) + (20:33 @1) + (3:42 @2) 0.73 km (54:15 / km)
ahr:104 max:136 weight:65.5kg shoes: Inov8 F-lite 195

Running 24:03 intensity: (40 @0) + (2:24 @1) + (16:02 @2) + (2:44 @3) + (2:13 @4) 4.99 km (4:49 / km) +39m 4:38 / km
ahr:134 max:167 shoes: Adidas Adizero Takumi Sen 2

5 PM

Running warm up/down 29:42 intensity: (59 @0) + (11:36 @1) + (15:47 @2) + (1:20 @3) 5.79 km (5:08 / km) +202m 4:22 / km
ahr:125 max:145 shoes: Adidas Adizero Takumi Sen 2

Running intervals 24:46 intensity: (49 @0) + (4:20 @1) + (2:16 @2) + (2:13 @3) + (8:29 @4) + (6:39 @5) 5.07 km (4:53 / km) +1m 4:53 / km
ahr:151 max:175 shoes: Adidas Adizero Takumi Sen 2

Running warm up/down 23:00 intensity: (4 @0) + (2:42 @1) + (19:19 @2) + (55 @3) 4.51 km (5:06 / km) +4m 5:04 / km
ahr:130 max:144 shoes: Adidas Adizero Takumi Sen 2

Monday May 22, 2017 #

6 AM

Strength and Conditioning 20:00 [1]
weight:66.5kg

7 AM

Running 28:25 [2] 5.24 km (5:25 / km) +41m 5:13 / km
shoes: Adidas Adizero Adios Boost (4)

5 PM

Running 44:19 intensity: (53 @0) + (6:11 @1) + (35:47 @2) + (1:28 @3) 9.27 km (4:47 / km) +199m 4:19 / km
ahr:130 max:144 shoes: Adidas Adizero Adios Boost (4)

Sunday May 21, 2017 #

10 AM

Running long 2:05:09 [2] 27.33 km (4:35 / km) +190m 4:25 / km
weight:66.3kg shoes: Adidas Adizero Adios Boost (4)

Fairly convoluted route so I was never too far from home. Amy was getting stomach contractions in the early hours so not the best nights sleep for either of us. Anyway, contractions stopped and we still wait but due date is not for another week.

Saturday May 20, 2017 #

8 AM

Running warm up/down 20:14 intensity: (36 @0) + (1:58 @1) + (12:59 @2) + (4:41 @3) 4.18 km (4:50 / km) +51m 4:34 / km
ahr:134 max:150 weight:67.3kg shoes: Adidas Adizero Adios Boost (4)

To Parkrun, not feeling particularly good this morning again. Feels like a bit of CFS has set in; baby due any day so it could be the impending change to routine (I'm a man of routine) and sleepless nights that may be about to happen.

Running tempo 17:50 intensity: (3 @0) + (6 @1) + (6 @2) + (12 @3) + (17:23 @4) 5.08 km (3:31 / km) +36m 3:24 / km
ahr:164 max:169 shoes: Adidas Adizero Adios Boost (4)

Parkrun Brierley

Was as hard work as I thought it would be. AHR of 164 and max of 169 so was not even a Threshold pace. Positive is that V02 max predictor on my Garmin (normally pretty accurate) suggests aerobically I'm in good form and should be running this in ~16mins. Just need some patients.

Running warm up/down 37:32 intensity: (4:36 @0) + (21:49 @1) + (10:55 @2) + (12 @3) 6.88 km (5:27 / km) +16m 5:24 / km
ahr:119 max:140 shoes: Adidas Adizero Adios Boost (4)

Extended WD instead of intervals today as my legs weren't felling up to it.

Friday May 19, 2017 #

5 PM

Running 33:01 intensity: (22 @0) + (18:01 @1) + (14:33 @2) + (5 @3) 6.96 km (4:45 / km) +21m 4:40 / km
ahr:124 max:140 shoes: Skechers Gomeb Speed 3

Easy post run jog. Felt awful.

Thursday May 18, 2017 #

6 AM

Strength and Conditioning 20:00 [1]
weight:66.7kg

7 AM

Running 17:25 [2] 3.56 km (4:53 / km) +23m 4:44 / km
shoes: Adidas Adizero Adios Boost (4)

ITW, running late so only to Sutton Parkway this morning.
5 PM

Running 26:39 [2] 4.75 km (5:37 / km) +51m 5:20 / km
shoes: Adidas Adizero Adios Boost (4)

HFW with heavy bag and heavy rain. I planned to get back out but it was tempting to sack it off.

Running intervals 30:35 intensity: (19:20 @1) + (11:15 @5) 7.25 km (4:13 / km) +62m 4:03 / km
shoes: Adidas Adizero Adios Boost (4)

Decided to doing an shorter session than originally planned which made it mentally much easier to get back out the door into the rain. Did 15 x 45/15s.

Wednesday May 17, 2017 #

12 PM

Running 39:40 [2] 9.16 km (4:20 / km) +19m 4:17 / km
weight:66kg shoes: Inov8 Road-X 233

Damp lunch time jog.
5 PM

Running 44:19 [2] 9.22 km (4:49 / km) +65m 4:39 / km
shoes: Skechers Gomeb Speed 3

Easy jog, feeling pretty tired this evening.

Tuesday May 16, 2017 #

6 AM

Strength and Conditioning 41:48 [3] 3.39 km (12:21 / km)
weight:66.7kg shoes: Inov8 F-lite 195

Circuits

Running 22:29 [2] 4.78 km (4:42 / km) +27m 4:34 / km
shoes: Adidas Adizero Takumi Sen 2

6 PM

Running warm up/down 21:39 [1] 4.28 km (5:03 / km) +177m 4:11 / km
shoes: Adidas Adizero Takumi Sen 2

Running intervals 29:35 intensity: (14:35 @1) + (15:00 @5) 5.3 km (5:35 / km) +1m 5:35 / km
shoes: Adidas Adizero Takumi Sen 2

3 x 200m (60s), 3 x 400m (75s), 2 x 600m (90s), 3 x 400m (75s), 3 x 200m (60s)

Very much harder than it should tonight. Track was damps, slippy and it was pretty windy. Good to do some proper speed work though.

Running warm up/down 20:17 [1] 3.89 km (5:13 / km) +5m 5:11 / km
shoes: Adidas Adizero Takumi Sen 2

Monday May 15, 2017 #

1 PM

Strength and Conditioning 40:00 [1]
shoes: Inov8 F-lite 195

Running 51:22 intensity: (32 @0) + (22:41 @1) + (28:09 @2) 11.07 km (4:39 / km) +6m 4:38 / km
ahr:125 max:137 weight:66.3kg shoes: Skechers Gomeb Speed 3

Out at lunch along the canal and Trent. Was raining which was a bit of a novelty. Feeling pretty tired.

Sunday May 14, 2017 #

3 PM

Running long 1:57:22 intensity: (1:28 @0) + (15:00 @1) + (1:33:51 @2) + (7:03 @3) 23.77 km (4:56 / km) +239m 4:42 / km
ahr:131 max:149 weight:65.9kg shoes: Skechers Gomeb Speed 3

Thieves, Harlow, Strawberry Hill and Maun trail. Nice day, feeling tired.

Saturday May 13, 2017 #

8 AM

Running warm up/down 20:34 intensity: (37 @0) + (8:09 @2) + (11:10 @3) + (19 @4) + (19 @5) 4.21 km (4:53 / km) +53m 4:36 / km
ahr:143 max:192 shoes: Adidas Adizero Adios Boost (4)

Jog WU up to Brierley Forst Parkrun

Running tempo 17:36 intensity: (7 @1) + (18 @2) + (16 @3) + (8:44 @4) + (8:11 @5) 5.06 km (3:29 / km) +38m 3:21 / km
ahr:168 max:175 shoes: Adidas Adizero Adios Boost (4)

Park run. Couldn't get HR up. Need speed training.

Running intervals 16:46 intensity: (2:36 @1) + (3:39 @2) + (1:20 @3) + (9:11 @4) 3.83 km (4:23 / km) +36m 4:11 / km
ahr:149 max:169 weight:65.5kg shoes: Adidas Adizero Adios Boost (4)

Jog over to the other side of Brierley Park for 10 x 45/15s.

Running intervals 25:38 intensity: (19 @0) + (7:07 @1) + (12:50 @2) + (3:40 @3) + (1:42 @4) 5.12 km (5:00 / km) +16m 4:56 / km
ahr:132 max:160 shoes: Adidas Adizero Adios Boost (4)

Followed by 10 x 15/15s and then a jog home.
2 PM

Orienteering 25:20 [3] 6.5 km (3:54 / km) +20m 3:50 / km
shoes: Skechers Gomeb Speed 3

Friday May 12, 2017 #

6 AM

Running 30:52 intensity: (26:48 @1) + (3:33 @2) + (5 @3) + (26 @4) 5.68 km (5:26 / km) +20m 5:21 / km
ahr:122 max:161 weight:66.1kg shoes: Skechers Gomeb Speed 3

Early morning jog. Very heavy legs.

Thursday May 11, 2017 #

6 AM

Strength and Conditioning 20:00 [1]
shoes: Inov8 F-lite 195

7 AM

Running 14:48 intensity: (10 @0) + (5:07 @1) + (9:18 @2) + (13 @3) 2.85 km (5:12 / km) +44m 4:49 / km
ahr:125 max:150 shoes: Adidas Adizero Adios Boost (4)

Late. To Sutton station.
12 PM

Running 21:03 intensity: (39 @0) + (10:21 @1) + (9:47 @2) + (16 @3) 4.25 km (4:57 / km) +61m 4:37 / km
ahr:124 max:142 shoes: Adidas Adizero Adios Boost (4)

To/from physio.
5 PM

Running warm up/down 12:53 intensity: (7 @0) + (4:53 @1) + (5:26 @2) + (1:20 @3) + (1:07 @4) 2.54 km (5:05 / km) +158m 3:52 / km
ahr:129 max:164 shoes: Adidas Adizero Adios Boost (4)

Jog home to dump my bag.

Running intervals 1:06:15 intensity: (10:41 @0) + (9:40 @1) + (18:21 @2) + (6:05 @3) + (21:28 @4) 12.88 km (5:09 / km) +32m 5:05 / km
ahr:132 max:167 shoes: Adidas Adizero Adios Boost (4)

Back out for 7 x 1km (90s jog) around the res inc. WU/WD

Wednesday May 10, 2017 #

8 AM

Running 33:25 intensity: (23 @0) + (43 @1) + (32:19 @2) 7.1 km (4:42 / km) +10m 4:40 / km
ahr:121 max:132 weight:66.4kg shoes: Skechers Gomeb Speed 3

Morning recovery jog. Beautiful morning.
5 PM

Running 56:02 intensity: (12 @0) + (3:06 @1) + (45:01 @2) + (7:43 @3) 11.85 km (4:44 / km) +90m 4:33 / km
ahr:134 max:146 shoes: Skechers Gomeb Speed 3

Pleasantly warm and sunny evening. Skegby Hall and Brierley Forest. Achy glutes.

Tuesday May 9, 2017 #

6 AM

Strength and Conditioning 37:42 [3] 3.13 km (12:03 / km)
shoes: Inov8 F-lite 195

6 PM

Running warm up/down 25:03 intensity: (1:07 @0) + (5:49 @1) + (10:48 @2) + (7:19 @3) 5.03 km (4:59 / km) +2m 4:58 / km
ahr:130 max:151 shoes: Adidas Adizero Adios Boost (4)

Running race 28:44 intensity: (2 @1) + (8 @2) + (20 @3) + (27:22 @4) + (52 @5) 8.36 km (3:26 / km) +38m 3:22 / km
ahr:166 max:170 shoes: Adidas Adizero Adios Boost (4)

Booths Summer League

Fairly uneventful. Legs a little tired with mild DOMS in my quads but moving ok. Felt more in the tank and tried a few times to increase the pace but wasn't happening so in the end it was a Threshold run.

Running warm up/down 18:54 intensity: (12 @0) + (6:02 @1) + (12:40 @2) 3.74 km (5:03 / km) +25m 4:53 / km
ahr:127 max:139 shoes: Adidas Adizero Adios Boost (4)

Monday May 8, 2017 #

6 AM

Strength and Conditioning 30:00 [1]
weight:66.4kg

Glutes, hips and core
7 AM

Running 32:59 intensity: (24 @0) + (1:12 @1) + (30:41 @2) + (42 @3) 6.87 km (4:48 / km) +42m 4:40 / km
ahr:132 max:143 shoes: Skechers Gomeb Speed 3

5 PM

Running 42:36 intensity: (33 @0) + (1:16 @1) + (34:21 @2) + (6:26 @3) 9.4 km (4:32 / km) +122m 4:15 / km
ahr:135 max:147 shoes: Skechers Gomeb Speed 3

Up to the Lammas from Newstead station.

Out of interest took Saturdays High Dam with me to see if I could read/interpret the map while running easily. Got bored of trying so gave up after ~30mins. Dug out the 1:15k High Dam map once I got home from BEOC Long 2003 - much more legible map. The lost art of mapping at 1:15k.
C • Same print? 4

Sunday May 7, 2017 #

10 AM

Running warm up/down 25:28 [1] 2.43 km (10:29 / km) +13m 10:12 / km
shoes: VJ Bold

Orienteering race 34:44 intensity: (24:44 @4) + (10:00 @5) 5.81 km (5:59 / km) +229m 5:00 / km
shoes: VJ Bold

BOC Relay 1st leg - Summer House Knott

Little error (~15s) at 1 but then worked my way through the field and got on the tail of Spongey et al through to 7, dropped off up the hill and was on my own through to 14 where I made a small error (~20s) and Tom F passed me before splitting at the gaffle after 17, catching Dane and Jack L through then next couple of controls. Took a poor line to 22 (left) so dropped back 15-20s to come in 5th.

After a difficult start Dave picked up in the second half to send Poo Boy off 5th and after a great run finish what we initially thought was the win. Disappointing and we'll never know whether there was an issue with the control or not. Clearly there was problems for ShUOC and can't help but feel the evidence suggests they should be reinstated, so all ended in bazaar fashion.

Running warm up/down 6:08 [1] 0.77 km (7:59 / km) +7m 7:38 / km
shoes: VJ Bold

Saturday May 6, 2017 #

Event: British Long Championships (UKOL) / Relay Championships
 
1 PM

Running warm up/down 19:10 intensity: (20 @0) + (5:35 @1) + (4:34 @2) + (5:10 @3) + (3:19 @4) + (12 @5) 2.53 km (7:34 / km) +106m 6:16 / km
ahr:137 max:176 shoes: VJ Bold

Orienteering race 1:59:19 intensity: (15 @1) + (6 @2) + (8:38 @3) + (1:26:21 @4) + (23:59 @5) 18.22 km (6:33 / km) +590m 5:38 / km
ahr:164 max:176 shoes: VJ Bold

BOC Long - High Dam - DSQ (W20)

Just a bad day all round. The main issue I had was that I was constantly fighting to actually read the map. There were very few legs where I didn't pretty much stand still to take in information but still ended up making many mistakes and some poor route choices. At times I just ran and hoped something would pop up as I was struggling so much (e.g. 5, 16, 21). I had a magnifier too, but it was a sunny day so the glare from this was also an issue. Really do wish we could get a 1:10k, whether its the slight astigmatism I have (that can't be corrected) I don't know but have struggled on 1:15k in complex areas since my early 20s.

I got no1 ok but went AWOL twice to 2 losing ~2mins. Had no idea where I was crossing the fence above two until I noticed the stream below me and realised I was ~350m too far right. ~40s to 3 as dropped way too low. 4 I just simplified and dropped into the hole below my and then the re-entrant. 5 I stopped many times but didn't have a clue what was going on. Ended up climbing and seeing the wall above and was ok from there. 6 was an appalling bearing (90s). Other than being a bit high on 7 up to 11 was fine. Ran to the wrong drinks point at 12 ~30s.

In my wisdom I decided that dropping and using the path would be a good route to 13 - struggled to keep contact on the path so was hesitant, a wiggled up and down much more than hoped - ~2mins slower. It also meant I was in complete oxygen debt to 14.

Run on a bearing towards the pond to 15 and up the hill but lost the plot on the top and lost ~45s. Faffed on 16 (~30s) and completely mixed up the hills on 17 (~50s) before the MP on 20; came over the hill in a col too early and there was a control on a knoll so I punched and carried on (apparently this control was in a re-entrant but next to a small spur). Way left to the next control (21) partly due to my starting point (1min), stopped early on 22 (~15s).

To 29 was OK, bar initially leaving 24 in the wrong direction, but 30 was a poor RC and poor execution and got quite lucky not to lose more time (~30s error; ~1min RC). Just ran towards 31 but was too low and ended up crossing over the footbridge by the finish (~1min).

On the plus side I was running much better than at the JK and seem to be over the hamstring/hip/back issues I have been suffering for the last 2-3 months.

Running warm up/down 5:31 [1] 0.77 km (7:10 / km) +5m 6:56 / km
shoes: VJ Bold

Friday May 5, 2017 #

7 AM

Running 23:27 intensity: (40 @0) + (1:20 @1) + (20:05 @2) + (1:22 @3) 5.05 km (4:38 / km) +43m 4:27 / km
ahr:132 max:143 weight:66.7kg shoes: Adidas Adizero Adios Boost (4)

5 PM

Running 19:06 intensity: (3:23 @1) + (13:50 @2) + (1:48 @3) + (5 @4) 3.9 km (4:53 / km) +174m 4:00 / km
ahr:131 max:165 shoes: Skechers Gomeb Speed 3

Thursday May 4, 2017 #

6 PM

Running 59:30 intensity: (12:04 @1) + (47:26 @2) 12.87 km (4:37 / km) +64m 4:31 / km
ahr:129 max:145 shoes: Skechers Gomeb Speed 3

Easy on the trails with a few drills. Calves still sore but otherwise moving ok. Pleasant but chilly evening.

Wednesday May 3, 2017 #

7 AM

Running 39:22 intensity: (51 @0) + (2:43 @1) + (35:16 @2) + (20 @3) + (8 @4) + (4 @5) 7.92 km (4:58 / km) +51m 4:49 / km
ahr:132 max:201 weight:67kg shoes: Skechers Gomeb Speed 3

Extended ITW. Clear blues skies but chilly.
5 PM

Running 28:25 intensity: (31 @0) + (4:10 @1) + (20:49 @2) + (49 @3) + (1:22 @4) + (44 @5) 5.89 km (4:49 / km) +27m 4:43 / km
ahr:132 max:134 shoes: Skechers Gomeb Speed 3

HFW - calves very sore.

Tuesday May 2, 2017 #

6 AM

Strength and Conditioning 40:00 [3]
weight:66.8kg shoes: Inov8 F-lite 195

Circuits
12 PM

Running 26:01 intensity: (12 @0) + (2:22 @1) + (22:48 @2) + (39 @3) 5.66 km (4:36 / km) +18m 4:32 / km
ahr:130 max:143 shoes: Nike Flyknit Lunar 2

To and from physio.
6 PM

Running 11:35 intensity: (3:13 @0) + (1:56 @1) + (6:26 @2) 1.75 km (6:37 / km) +2m 6:35 / km
ahr:118 max:138 shoes: Adidas Adizero Takumi Sen 2

Running 27:10 intensity: (29 @1) + (4:22 @2) + (6:47 @3) + (13:30 @4) + (2:02 @5) 5.8 km (4:41 / km) +1m 4:41 / km
ahr:154 max:173 shoes: Adidas Adizero Takumi Sen 2

Track. 12 x 400m (60s) in 67-70s. Running much stronger than recent weeks but need to get speed back now.

Running 11:26 intensity: (4:13 @1) + (6:55 @2) + (18 @3) 2.14 km (5:20 / km) +2m 5:19 / km
ahr:127 max:140 shoes: Adidas Adizero Takumi Sen 2

Monday May 1, 2017 #

10 AM

Running 1:13:00 intensity: (59 @0) + (2:24 @1) + (36:26 @2) + (33:06 @3) + (5 @4) 16.55 km (4:25 / km) +168m 4:12 / km
ahr:138 max:155 weight:67kg shoes: Skechers Gomeb Speed 3

Went for a little run to see how my legs were feeling but was feeling much better today so extended it.

Strength and Conditioning 30:00 [1]

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