My log: Training for a sub 3.30 marathon

[Mini Forklift Ⓥ]

WEDNESDAY 26th MARCH

RUN TYPE: TEMPO
INTENSITY: 7/10

DIST: 16.7km
TIME: 1.20:41

HEART RATE NOT RECORDED

CALORIES: 1,252 (931cal/hr)

AVE SPD: 12.4kph
AVE PCE: 4.50min/km
MAX SPD: 16.37kph
MAX PCE: 3.39min/km

 

[Mini Forklift Ⓥ]

THURSDAY 27th MARCH RUN TYPE: EASY RUN WITH A FRIEND INTENSITY: 4/10 DIST: 8km TIME: 41:14 HEART RATE NOT RECORDED CALORIES: 508 (739cal/hr) AVE SPD: 11.55kph AVE PCE: 5.11min/km MAX SPD: 13.91kph MAX PCE: 4.18min/km

 

[Mini Forklift Ⓥ]

TUESDAY 1st APRIL

RUN TYPE: RELAXED FASTED MORNING RUN
INTENSITY: 5/10

PRE-RUN BODYWEIGHT: 129.8
POST-RUN BODYWEIGHT: 128.8

DIST: 5.3km
TIME: 25:40

CALORIES: 383 (897cal/hr)

AVE SPD: 12.37kph
AVE PCE: 4.51min/km
MAX SPD: 15.15kph
MAX PCE: 3.57min/km

 

[danielrh]

WEDNESDAY 26th MARCH

RUN TYPE: TEMPO
INTENSITY: 7/10

DIST: 16.7km
TIME: 1.20:41

HEART RATE NOT RECORDED

CALORIES: 1,252 (931cal/hr)

AVE SPD: 12.4kph
AVE PCE: 4.50min/km
MAX SPD: 16.37kph
MAX PCE: 3.39min/km

The above a really nice run. Sub 8 minute miles is great stuff!

 

[Mini Forklift Ⓥ]

The above a really nice run. Sub 8 minute miles is great stuff!

Cheers Dan, was just one of those nights where right from the start of the run I felt strong and fast. My half marathon PB is 1hr36 so I don't think it's too far off that pace ~ I've definitely got faster so now I need to focus on increasing the distance whilst maintaining that speed.

 

[Mini Forklift Ⓥ]

Just preparing my lunch before I head into work, just picked up a few fruits, veges etc so I can make up a nice big colourful salad...

Looking forward to a night run tonight once the kids are in bed, I actually prefer running at night than during the day. (*)

 

[Mini Forklift Ⓥ]

Treated myself.

 

[Mini Forklift Ⓥ]

THURSDAY 3rd APRIL

RUN TYPE: TEMPO
SHOES: BROOKS 'GHOST'
INTENSITY: 7/10

PRE-RUN BODYWEIGHT: 131.6
POST-RUN BODYWEIGHT: 130.2

*PB*

DIST: 11.7km
TIME: 55:02

CALORIES: 890 (970cal/hr)

AVE SPD: 12.71kph
AVE PCE: 4.43min/km
MAX SPD: 16.04kph
MAX PCE: 3.44min/km

 

[danielrh]

Do you use an app to track your run?

 

[Mini Forklift Ⓥ]

Do you use an app to track your run?

No, I have one of these:

 

[Mini Forklift Ⓥ]

POST-RUN RECOVERY:

Pea protein, almond milk, spirulina & 10g D-Ribose

 

[danielrh]

No, I have one of these:

Wow, that is fancy. I was just curious as I have recently been using runtastic which will log into myfitnesspal. But then again, I am not training to run a marathon.