Training 22 – 28 Feb

Weekly Summary 28.02.2016

Device: Garmin Forerunner 620 / Forerunner 630 HRM

Weekly Totals:
Total Miles: 95.9 Miles Weight: 157.8 lb Avg Pace: 6:52 mm Time: 10h 57m
Training by days:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Miles 10.23 8.02 13.03 9.15 11.39 20.21 23.8
kcals 1,260 984 1,554 1,138 808 1,679 2,176
Notes

eng_kitMonday easy 10 miles, felt some soreness in lower right shin at the end of the run so moved my rest day to Tuesday and completed an easy 8 miles followed by heat and ice on the shin. Wednesday was a bit touch and go with some soreness still in the right shin but with the special delivery of my England kit! I was up for it so headed off to the prom for the ‘Steve Way’ BAC marathon session (No. 4) with 10 x 5 minutes with 1min recoveries (apart from the 5th one where you get a generous 2min!), the object of the session is to start at marathon pace for the first one and then make each effort a tiny bit faster.

Thursday was another easier day with 9 miles followed by a Sports Massage by Dave watchHolmes, Wimborne to sort out my shin pain and calf tightness. Friday was a day for new toys with the delivery of my new Garmin Forerunner 630 with HRM, a replace to my trusty Forerunner 620. So once charged I headed out for 10 miles steady, interesting to note the calories recorded for the run are a lot lower than from the 620 on my previous outings on the same route more likely to be more accurate now using the new Garmin HRM recording the advanced running dynamics include ground contact time balance, stride length and vertical ratio providing the new stress score, performance condition and lactate threshold. First impressions it GREAT.

Saturday was the first of my weekend back to back 20 mile runs, the first was another outing to Blandford parkrun with Jez. The right foot was still a bit sore today but eased over the run and a decent effort of 17:27 for 2nd place before the run home with a decent strong finish and average 6:46 mm for the 20 miles. Sunday again the foot still not 100% 13 miles pre Bournemouth 10 with Rich at an easy 7:33 mm average, then the plan was sub 61 effort, from the off things felt good and I sat just off the second group before deciding to pick up the pace and move just in front keeping each mile just under 6 mm, apart from 2 miles where I sneaked over 6 mm due to a quick run on the sand and twisting into the wind through the estate at 7 miles.  I was passed as 7-8 by a couple of runner pushing on but with my mile splits over the last 3 miles steadily getting quicker I decided to sit in and keep the 10 with consistent effort and was very please with the finishing time of 59:09.

Diet \ Food Diary

First full week with a daily calorie target set to 1790, again this would be the base and extra calories would be added dependant on the days activities (as shown in the ‘training by days’ table provided by my Garmin).

Food Diary by days:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Breakfast 266 242 252 258 275 307 278
Morning Snacks 104 104 202 53 53 181 237
Lunch 632 698 470 622 597 676 679
Afternoon \ Evening SnackS 0 147 155 535 0 0 566
Dinner 670 672 650 537 769 895 909
Drinks 115 50 36 23 70 424 49
Daily Totals 1,787 1,913 1,766 2,028 1,763 2,483 2,718
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