Weekly running update mid December /2019

avatar
(Edited)

Three runs this week - two interval sessions and one 'long' 10K run, quite pleased with my pace!

I track most of my runs with Garmin, which auto uploads to Strava, and upload my walking/ running totals via my alt account (@self-track) via @actifit.

Weekly running summary:

  • Total kilometers this week: 21.5
  • No. of runs: 3

Tuesday's Run - 6Ks Intervals

Screenshot 20191214 at 16.46.25.png

Headed to the gym for a pretty hard interval session - after 5 mins on the X trainer and then about 1.2K gentle running warm up i did 8* 400 meter intervals at the following pace:

  • 14 KPH
  • 14.5
  • 15
  • 15
  • 15.5
  • 15.5
  • 16
  • 16

Very happy with that! 300 meter rests in between, which means roughly the same time on intervals and rests.

Thursday's Run: 10K 'long' run

Screenshot 20191214 at 16.45.55.png

This is the 10K race route I intend to do on Saturday 29th December - so this was a reckie.

Although I made a slight error towards the end by missing out a loop (I think)... ended p back at the start at 8K, so had to make up the last two.

It was a nice undulating route around country lanes.

Saturday's Run: 5.5K intervals

I had intended to drive over to a Park Run in Wales (no local run today, cancelled) but i couldn't be arsed when the alarm went off at 7.30 so I laid in and then just did some local intervals. Bit tough, but fine!

Screenshot 20191214 at 11.19.45.png

Next week's running plans

Away for work then Xmas for a fortnight, so will be on a slightly modified routine, something like:

  • Monday (16th) - 5K fast (should have been today!)
  • Wednesday -11K long
  • Friday - 5-6K intervals
  • Sunday - 5K fast
  • Wednesday (25th) - 12K long
  • Friday - 5-6K intervals
  • Sunday (29th) - 10K local road race

Liking the look of that!

runningproject running palnet sportstalk
0
0
0.000
2 comments
avatar

Congratulations @revisesociology! You have completed the following achievement on the Steem blockchain and have been rewarded with new badge(s) :

You distributed more than 47000 upvotes. Your next target is to reach 48000 upvotes.

You can view your badges on your Steem Board and compare to others on the Steem Ranking
If you no longer want to receive notifications, reply to this comment with the word STOP

To support your work, I also upvoted your post!

Vote for @Steemitboard as a witness to get one more award and increased upvotes!
0
0
0.000
Reply
avatar

Hi @revisesociology!

Your post was upvoted by @steem-ua, new Steem dApp, using UserAuthority for algorithmic post curation!
Your UA account score is currently 4.804 which ranks you at #1452 across all Steem accounts.
Your rank has not changed in the last three days.

In our last Algorithmic Curation Round, consisting of 69 contributions, your post is ranked at #8.

Evaluation of your UA score:
  • Some people are already following you, keep going!
  • The readers appreciate your great work!
  • Try to work on user engagement: the more people that interact with you via the comments, the higher your UA score!

Feel free to join our @steem-ua Discord server

0
0
0.000
Reply