Training Log: 17th - 30th April 2017

Mon 17th - Boston Marathon
Finish time = 3:07:03 & 191st woman...not quite what I'd hoped for. I'll write more in detail about this soon but check below. Interestingly I thought I'd lost it long before I had. Yes it was hot and yes it's a tough course but the stride and HR data are telling. That aside, I had an absolute blast and that, after all, was the main point of going to Boston.

Splits Avg Moving PaceAvg HRAvg Run CadenceAvg Stride Length
16:341541901.29
26:251721941.29
36:231741941.29
46:201761941.31
56:431791921.24
66:391791921.26
76:411781901.26
86:521781901.23
96:501791901.24
106:551791901.22
117:091771881.19
126:411771921.25
137:001761901.21
147:041751881.21
157:231721861.17
166:461711901.25
177:341721861.14
187:421701861.12
197:031691901.20
207:241701881.15
218:001701841.09
227:071681921.17
237:101681901.18
247:251651901.14
257:391631881.12
268:031621841.08
277:451641881.09
Summary7:051721901.20

Tues 18th - Rest
Had a little pity party and eventually got a grip! 5 hr train journey to Pennsylvania to see friends. Also, legs felt fine

Weds 19th - Rest
Calves and shins feeling sore but not horrific. Not the tight bow-string feeling like after Berlin.

Thurs 20th - 30 mins easy cross training
Couldn't access any proper cross training kit and Mr B was visiting his US office so I went for a 2hr walk in the sun.

Fri 21st - Rest
Actually 30mins easy.
Mr B bought some new trainers and I was feeling much better so he persuaded me out for a 30min run around Macungie, PA
Stats: 29:49, 7'13/mi, 4.1 miles, HR not accurate

Sat 22nd - 40mins easy run
Actually did 30mins bodyweight conditioning and no run because I ran yesterday

Sun 23rd - 30mins bodyweight conditioning
Actually - went running!
Travelled to NY in the afternoon. Mr B and I wanted to run the outside of Central park and couldn't wait
Stats: 1:12:19, 9.5 miles (though srtava says 10.5 I'm sure it's wrong), HR 170bpm

Mon 24th - 60mins run
Actually, didn't run because we ran on Sunday and were catching the red-eye flight back to the UK overnight

Tues 25th - 30mins easy // Track
Actually didn't do anything due to travel and jet lag

Weds 26th - 60 minutes Strength & Conditioning Work
Ran into work AM with laptop and lots of stuff in bag and potential jetlag (though feel ok I think)
Stats: 1:10:08, 8'34/mi, 8.1miles, 138bpm
Strength work stats:  
3x12x Split squats 30kg + Low box jumps
3x 12 x Glute bridge 27.5kg+ Hop and stick
2 x 12 x squat @42.5kg, 1 x 12 x 45k + pogo jumps
3x core set

Thurs 27th- 50 mins easy
Stats: 1:03:34,  8 miles, 7'52/mi, 154bpm

Fri 28th - 10 minutes Warm Up, 2 x 18 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Feeling the strength session big time! Major DOMS.
Threshold was a challenge and also a different route took me up some hills...showing my Boston ineptness at them
1 = 6'54/mi, 164 bpm
2= 6'54/mi, 164 bpm (hey at least I'm consistent?!)
had another bash at it for 10mins when on the flat because I was annoyed = 6'27/mi, 154bpm
Also....
+1.2 miles jog with Adidas Runners to say hi
+ run to work = 4.7 miles, 37:08, 7'59/mi, 154bpm
+ run to friend's in the evening = 6.2 miles, 52:35, 8'29/mi, 143bpm

Sat 29th - 165 minutes Easy / Steady Long Run
Went to potter along a bit of the North Downs Way that I haven't done before. Annoying that it was stop-start as I was finding my way, but a lot of fun and a nice change
Stats:3:17:31, 23.25miles, 8'30/mi, 141bpm

Sun 30th - 30mins bodyweight conditioning
Done

Total Miles:
17th - 23rd = 41.3
24th-30th = 60.5