Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Mark3

In the 7 days ending Oct 4, 2015:

activity	#	time	miles		km		+m
Running	6	4:51:00	33.38	(8:43)	53.72	(5:25)	373
Cycling	1	21:00	3.91	(11.2/h)	6.3	(18.0/h)	43
Total	6	5:12:00	37.29	(8:22)	60.02	(5:12)	416

1:21

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» now

Sunday Oct 4, 2015 #

Running race (Cardiff Half Marathon) 1:21:28 [5] 21.1 km (3:52 / km) +124m 3:45 / km
ahr:157 max:170 shoes: Adidas Adios 2

http://www.tdl.ltd.uk/race-results.php?event=2135&...

Really consistent pacing; all in the range 3:46 - 3:54 other than a few outliers (3:58 on 12k and 3:38 on 14k, neither of which seem to correspond to hills, and a 3:40 final k) so massively pleased with this.

I'd based my 1:22:20 target on the race predictor (both my 5k and 10k times said I should be able to achieve that) - therefore now my 5k and 10k targets need to be:

5k - 17:45
10k - 36:50

So I'm going to try and hit those before any more half marathons!
(Plus HMs are dull and detract from orienteering too much)

Saturday Oct 3, 2015 #

Cycling (To/from parkrun) 21:00 [3] 6.3 km (18.0 kph) +43m
ahr:109 max:128 shoes: Specialized Sirrus Sport [bike

Very leisurely. Afterwards I worked out - how to use the valves, so I can now pump up the tyres; and how to raise the saddle. This has only taken 8 months to get around to.

Running (Parkrun) 28:44 [2] 5.0 km (5:45 / km) +32m 5:34 / km
ahr:122 max:152 shoes: Asics Nimbus 17

Insanely slow. Trying to pace Chris to 28, but he couldn't cope with that kind of pace.

Note

Target for tomorrow: 1:22:20.

Friday Oct 2, 2015 #

Running (Jog) 14:20 [3] 3.2 km (4:29 / km) +47m 4:10 / km
ahr:137 max:160 shoes: Asics Nimbus 17

Small jaunt down Hambrook lane to find out how much progress they've made with the new road after three weeks.

Conclusion - zero. Well, they've put up a fence.

Ran a mile or so at half marathon race pace - this felt hard. Not looking forward to sunday; wish I was orienteering instead really.

Thursday Oct 1, 2015 #

Running (Jog) 20:00 [3] 4.3 km (4:39 / km) +59m 4:21 / km
ahr:133 max:174 shoes: Asics Nimbus 17

10 mins out, 10 mins back jog while I waited for dinner to cook. 1 effort; 1 KOM on the first attempt. #win.

Wednesday Sep 30, 2015 #

Running intervals (B+W Training) 1:06:09 [5] 8.62 km (7:40 / km) +6m 7:39 / km
ahr:116 max:167 shoes: Asics Nimbus 17

6*400m (60s), (2 mins), 5*400m (60,50,40,30), 3*200m (30s)

New session for me; in the past it's just been the two sets of 6x400 with the second reducing.

I tried to hit sub 80 for the 400s and I think I paced it pretty well. The 200s felt pretty slow although I guess that's unsurprising.

400s: 81,78,79,78,78,77,80,78,79,80,80
200s: 36,36,35

Tuesday Sep 29, 2015 #

Note
(rest day)

Was contemplating night maize maze o, but too tired

Monday Sep 28, 2015 #

Running intervals (B+W Training) 1:20:19 [5] 11.5 km (6:59 / km) +105m 6:41 / km
shoes: Asics Nimbus 17

4*1 mile (2 mins), 4*400m (1 min)

Miles: 6:03, 5:50, 6:00, 6:03
400s: 80, 80, 78, 78

Not feeling too bad, but not going that fast either.

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