Training log: 27th Feb - 5th March

Monday - 60 minutes Easy Run + Stretch  
Also ran to dinner after work with laptop in rucksack, which is always surprisingly hard work. Feeling a bit sniffy and headachey.
Stats: 1:30:05, 11miles, 8'10/mi , 164bpm
+ 1:12:30, 8.1miles, 8'53/mi, 146bpm 

Tuesday - 10 minutes Warm Up, 2 x 18 minutes at Threshold effort with a 90 second recovery, 10 minutes, Cool Down  
Pre-going to Salford for work and feeling sniffy and sneezy... but realistically it wasn't an excuse. I had a long road crossing in the second block, so extended it a bit.
Stats:
WU = 8'09/mi, 149HR
1(18mins)= 6'38/mi, 164HR
2 (20mins)= 6'28/mi, 167HR
CD 6min = 7'00/mi 172HR

Wednesday - Rest Day!


Feeling a bit better and hotel room was stuffy so I went for a 30min v easy jog to explore salford quays!  What a gorgeous morning. 
Stats: 30:28, 3.6miles, 8'17/mi, 137HR

Thursday - S&C Work
Split Squat 2x 25kg + 1x 30kg, Glute Bridge 3x 30kg, Squat 1x 37.5kg, 1x 40kg, 1x42.5kg
3x core
Still feeling headachy. Wanted to run into work but also wanted a lie-in! Turns out that not running before a weights session means I can do more on the squats. Really need to figure out how to do the split squats with a bar though as I can't really hold more that 15kg in my hands without it hurting

Friday - 45 mins easy run and stretch
Trying to get from NW9 to the nether regions of Ealing is hard by public transport, so after 3 changes on the way I ran home
Stats: 1:26:06, 10.2miles, 8'24/mi, 143HR

Saturday 4th  - 135 minute Long Run; First 75 minutes Easy, Second 60 minutes at Marathon Pace
 A grey start and rather variable pace, but the sun came out and I hit a few miles at a reasonable pace and then decided to do an elongated cool down....which  sort of regretted, but it's nice to have 23miles under the belt.

MilesCumulative TimeElev GainElev LossAvg PaceAvg Moving PaceAvg HRAvg Run Cadence
17:50.32127:507:50140192
215:38837:487:44143192
323:111047:337:32151190
430:56:001727:457:42152188
538:44:002027:477:42151188
646:08:0011127:247:21151192
754:06:003347:587:54153190
81:01:5723347:507:45145190
91:08:402166:446:40153198
101:15:2210166:426:36153198
111:22:181896:556:47157198
121:28:58486:416:37162198
131:36:1744--7:197:11176194
141:42:435406:266:25169200
151:49:132266:296:26167202
161:55:403226:276:22165202
172:02:1110166:326:29166200
182:08:488136:376:29168202
192:15:311566:436:34174200
202:22:13436:426:32174202
212:30:063167:537:51177190
222:38:14948:088:06182188
232:46:2310108:098:07182188
242:46:48----10:329:13181186
Summary2:46:482722817:147:10161194

Sunday - 30 minutes bodyweight conditioning

TOTAL Miles: 65.3