Workout log

Summary

• Duration: 59:26
• Distance: 12.03 km
• Pace: 4:57/km
• Heart Rate: 138 avg / 149 max

Last song recommendation from me here on Strava. The soundtrack to the saddest, most difficult and most beautiful week of my life. “Night descended Like a blanket on a house, Where I miss you, like a limb, I close the curtains, shun the working and I, Put your record on, I put your record on I, the lonely tax collector, Never had such a feeling, Before you came and, You descended, I amended and I needed like a hole in the head, I needed like a hole in the head”

Summary

• Duration: 1:06:18
• Distance: 15.05 km
• Pace: 4:24/km
• Heart Rate: 153 avg / 172 max

Can’t really name a better album than Boxer from The National. 16, 16, 16, 16.2, 16.5

Summary

• Duration: 28:29
• Distance: 6.07 km
• Pace: 4:41/km
• Climbing: 50 metres
• Heart Rate: 148 avg / 163 max

“In every window, I pass Your reflection in the glass Makes me wonder if my mind is going Shadows shifting in the rain Slowly driving me insane”

Summary

• Duration: 49:20
• Distance: 10.13 km
• Pace: 4:52/km
• Heart Rate: 147 avg / 160 max

“I felt the city choke I heard the world at war I prayed for providence God said, don't pray no more You went and made your mess Now keep your blame off my feet”

Summary

• Duration: 1:37:03
• Distance: 20.04 km
• Pace: 4:51/km
• Heart Rate: 151 avg / 176 max

I can’t believe this album is only 11 years old. Feels like a lifetime since it came out.

Summary

• Duration: 49:52
• Distance: 10.04 km
• Pace: 4:58/km
• Heart Rate: 147 avg / 163 max

We’re deep into the gold mine now. And nearing the end of this thing.

Summary

• Duration: 13:13
• Heart Rate: 68 avg / 104 max

Summary

• Duration: 1:19:48
• Distance: 16.05 km
• Pace: 4:58/km
• Heart Rate: 147 avg / 168 max

Merry Christmas to each and every one of you 🎅

Summary

• Duration: 1:18:19
• Distance: 17.04 km
• Pace: 4:36/km
• Heart Rate: 158 avg / 184 max

The song that spurred me to pick up the guitar 🎸 Not that I’m much of a player, but I know a chord or two 🤷‍♂️

Summary

• Duration: 1:27:24
• Distance: 18.03 km
• Pace: 4:51/km
• Heart Rate: 154 avg / 169 max

Taking refuge from injuries like 🤷‍♂️ (Okay pretty weak, but legendary opening track from a fantastic album)

Summary

• Duration: 1:10:07
• Distance: 14.04 km
• Pace: 5:00/km
• Heart Rate: 147 avg / 178 max

Can’t pick one song from this album, so I just went with the title track to get you all to listen to the record from start to finish.

Summary

• Duration: 1:47:33
• Distance: 22.04 km
• Pace: 4:53/km
• Heart Rate: 156 avg / 170 max

A throwback to warmer seasons, and simpler times.

Summary

• Duration: 51:17
• Distance: 10.05 km
• Pace: 5:06/km
• Heart Rate: 145 avg / 161 max

Brian Fallon is Bruce Springsteen’s spiritual heir. Every Gaslight album is 💯

Summary

• Duration: 1:28:04
• Distance: 19.05 km
• Pace: 4:37/km
• Heart Rate: 156 avg / 176 max

I ducking love The Offspring.

Summary

• Duration: 22:52
• Heart Rate: 75 avg / 102 max

Summary

• Duration: 5:18
• Distance: 1.06 km
• Pace: 5:00/km
• Heart Rate: 117 avg / 128 max

Summary

• Duration: 45:14
• Distance: 9.03 km
• Pace: 5:00/km
• Heart Rate: 147 avg / 154 max

The syncopated guitar on this track is mesmerising, and “What in the Natural World” is an album that definitely deserves more attention.

Summary

• Duration: 55:15
• Distance: 11.04 km
• Pace: 5:00/km
• Heart Rate: 143 avg / 151 max

Folklore is the 2020 album of the year for me. Unless that other album she just dropped is even better. I simply haven’t had time to listen to it yet! Aaron Dessner’s production shines through. I can literally pick out each song he’s been involved in. (Hint: If it sounds like The National, he’s got a hand in it!)

Summary

• Duration: 50:21
• Distance: 11.13 km
• Pace: 4:31/km
• Climbing: 106 metres
• Heart Rate: 162 avg / 178 max

All songs written and performed by ultra runner Ben Gibbard. Definitely probably a shoo in for a spot in my top 5 all time favourite albums, and the same goes for the title track for my all time favourite songs.

Summary

• Duration: 21:43
• Heart Rate: 79 avg / 109 max

Summary

• Duration: 51:13
• Distance: 10.13 km
• Pace: 5:03/km
• Climbing: 91 metres
• Heart Rate: 146 avg / 164 max

Great song, excellent album, fantastic band.

Summary

• Duration: 55:38
• Distance: 11.03 km
• Pace: 5:03/km
• Heart Rate: 143 avg / 156 max

Gold from an oft forgotten debut album from a band that’s been, thankfully, duly recognised as one of the absolute monoliths of Nordic music for the two decades they did the deed.

Summary

• Duration: 1:53:11
• Distance: 23.05 km
• Pace: 4:55/km
• Heart Rate: 152 avg / 166 max

Josh Tillman solo is better than anything Fleet Foxes put out. imo.

Summary

• Duration: 21:14
• Heart Rate: 84 avg / 105 max

Summary

• Duration: 1:05:11
• Distance: 13.05 km
• Pace: 5:00/km
• Heart Rate: 146 avg / 158 max

“I went to the desert 'cause I wanted to find my pistol I wanted to see what it would feel like to be invincible” A nice little story from Mystery Jets to contemplate this Saturday evening, from an all around solid record.

Summary

• Duration: 10:41
• Distance: 2.03 km
• Pace: 5:16/km
• Heart Rate: 145 avg / 153 max

Summary

• Duration: 1:08:06
• Distance: 15.07 km
• Pace: 4:31/km
• Heart Rate: 166 avg / 187 max

“I wanna be more real than all the others I wanna be more real than all the rest I wanna be so real / you can’t tell the difference” Words have different meanings for different people, and these obviously take on a different meaning to me than they do for Laura Jane. Still hits me hard. The emotion in this song is perfect for an interval session. One of my favourites from one of my favourite bands/artists.

Summary

• Duration: 20:21
• Heart Rate: 81 avg / 109 max

Summary

• Duration: 34:42
• Distance: 6.99 km
• Pace: 4:58/km
• Climbing: 63 metres
• Heart Rate: 154 avg / 172 max

Summary

• Duration: 28:25
• Distance: 5.65 km
• Pace: 5:02/km
• Heart Rate: 148 avg / 155 max

Summary

• Duration: 40:31
• Distance: 8.19 km
• Pace: 4:57/km
• Climbing: 96 metres
• Heart Rate: 154 avg / 189 max

Summary

• Duration: 21:48
• Heart Rate: 79 avg / 105 max

Summary

• Duration: 23:18
• Heart Rate: 66 avg / 98 max

Summary

• Duration: 1:59:34
• Distance: 24.05 km
• Pace: 4:58/km
• Heart Rate: 149 avg / 159 max

“I can barely see you / You’re like an ocean in between the waves” Perfect song for a lazy Sunday with some contemplation. It features some of all time favourite guitar work 🎸

Summary

• Duration: 19:43
• Distance: 3.95 km
• Pace: 5:00/km
• Heart Rate: 150 avg / 156 max

A bit of a one album wonder, young Matt, but Big Inner from 2012 is rock solid and well worth checking out. One of the strongest tracks on the record, featured in the title, is suitably titled for this here forum!

Summary

• Duration: 22:07
• Heart Rate: 73 avg / 110 max

Summary

• Duration: 1:00:07
• Distance: 12.04 km
• Pace: 5:00/km
• Heart Rate: 153 avg / 161 max

“And I believe in a promised land And I believe in a promised land And I believe in a promised land” What’s the promised land for an injured long distance runner? Speaking of all time great albums, Darkness on the Edge of Town is definitely up there. And not the only contender from the year of 1978 either, so look out for more songs from that magic music year later in the month!

Summary

• Duration: 23:00
• Heart Rate: 73 avg / 108 max

Summary

• Duration: 45:04
• Distance: 9.61 km
• Pace: 4:41/km
• Heart Rate: 161 avg / 180 max

“Until we close our eyes for good.”

Summary

• Duration: 40:06
• Distance: 7.97 km
• Pace: 5:02/km
• Heart Rate: 150 avg / 160 max

"By the time we got to Oslo / The snow was gone" It’s December now, so xmas music is allowed for the next month. This one is probably my all time favourite within that particular sub genre of holiday music 🎅

Summary

• Duration: 20:15
• Distance: 4.16 km
• Pace: 4:52/km
• Climbing: 41 metres
• Heart Rate: 153 avg / 171 max

It’s only Wednesday, so this one is to make sure we don’t become too cheerful just yet.

Summary

• Duration: 28:55
• Heart Rate: 72 avg / 96 max

Summary

• Duration: 20:07
• Distance: 4.02 km
• Pace: 5:00/km
• Climbing: 33 metres
• Heart Rate: 148 avg / 160 max

A solid dose of easy going, high quality pop to blunt the Monday edge. (Yes those two qualities are compatible.)

Summary

• Duration: 40:03
• Distance: 8.06 km
• Pace: 4:58/km
• Heart Rate: 145 avg / 151 max

Have you seen the loneliness of a middle distance runner / As he stops the race and looks around?

Summary

• Duration: 16:31
• Heart Rate: 112 avg / 133 max

Summary

• Duration: 1:00:05
• Distance: 11.61 km
• Pace: 5:11/km
• Heart Rate: 147 avg / 157 max

Sundays can be rough. An all time great song from The Devil and God are Raging Inside Me, an all time great album, can keep us level.

Summary

• Duration: 25:05
• Heart Rate: 61 avg / 88 max

Summary

• Duration: 45:02
• Distance: 9.41 km
• Pace: 4:47/km
• Heart Rate: 151 avg / 169 max

Dancing into the weekend like Sam Herring on Letterman https://www.youtube.com/watch?v=t9tXcYkL6Nw

Summary

• Duration: 40:05
• Distance: 7.83 km
• Pace: 5:07/km
• Heart Rate: 144 avg / 154 max

Great band, great song, and the title goes out to all the injured runners out there. Friday tomorrow, gonna have to pick it up a notch and dig out a more upbeat tune.

Summary

• Duration: 19:56
• Distance: 4.12 km
• Pace: 4:50/km
• Climbing: 31 metres
• Heart Rate: 156 avg / 173 max

It's gonna be a while until my runs could possibly be of interest to anyone, myself included, so to provide some value for all of my followers I'm just gonna do song of the day in the title field instead. Like the tastemaker I am.

Summary

• Duration: 27:07
• Heart Rate: 108 avg / 134 max

Summary

• Duration: 26:09
• Heart Rate: 80 avg / 105 max

Summary

• Duration: 26:39
• Heart Rate: 111 avg / 134 max

Summary

• Duration: 45:03
• Distance: 8.86 km
• Pace: 5:05/km
• Heart Rate: 146 avg / 159 max

THIS IS FITNESS! Rest day tomorrow. Wouldn’t wanna overdo it 🤷‍♂️

Summary

• Duration: 40:01
• Distance: 7.77 km
• Pace: 5:09/km
• Heart Rate: 146 avg / 159 max

In which direction? Nobody knows. Off the deep end now.

Summary

• Duration: 15:13
• Distance: 3.14 km
• Pace: 4:51/km
• Climbing: 46 metres
• Heart Rate: 151 avg / 165 max

Barely ran and didn’t eat anything. Best of both worlds 😂

Summary

• Duration: 23:34
• Heart Rate: 68 avg / 98 max

Summary

• Duration: 45:03
• Distance: 8.77 km
• Pace: 5:08/km
• Heart Rate: 150 avg / 161 max

Six weeks to lay the foundation for a better 2021. Carefully and meticulously.

Summary

• Duration: 30:11
• Heart Rate: 135 avg / 149 max

Simply could not force myself to anything more than 30 minutes. Gotta bring the iPad for some visual distraction next time.

Summary

• Duration: 23:14
• Heart Rate: 79 avg / 97 max

Summary

• Duration: 39:25
• Distance: 9.14 km
• Pace: 4:19/km
• Climbing: 69 metres
• Heart Rate: 163 avg / 180 max

Being sedentary is not natural. No wonder we end up depressed.

Summary

• Duration: 26:26
• Heart Rate: 75 avg / 107 max

Summary

• Duration: 23:41
• Heart Rate: 85 avg / 109 max

Summary

• Duration: 24:59
• Heart Rate: 63 avg / 84 max

Summary

• Duration: 26:23
• Heart Rate: 83 avg / 129 max

Summary

• Duration: 38:25
• Distance: 9.00 km
• Pace: 4:16/km
• Climbing: 73 metres
• Heart Rate: 158 avg / 183 max

Hard work 😅 Lasted about 30 minutes before my form went completely to pieces. Decent stretch of road to do this thing. Mostly no leaves.

Summary

• Duration: 58:45
• Distance: 13.03 km
• Pace: 4:30/km
• Heart Rate: 164 avg / 188 max

Overdid it. HR too high and last rep too hard. Felt the knee injury more than I’ve done while running the past month or so. Biking is definitely completely off the table again. 15.8, 16, 16, 16.2, 16.2 km/h

Summary

• Duration: 24:53
• Heart Rate: 76 avg / 108 max

Summary

• Duration: 25:36
• Heart Rate: 78 avg / 114 max

Summary

• Duration: 59:15
• Distance: 22.90 km
• Pace: 2:35/km
• Climbing: 209 metres
• Heart Rate: 144 avg / 178 max

But all out.

Summary

• Duration: 55:50
• Distance: 12.31 km
• Pace: 4:32/km
• Climbing: 53 metres
• Heart Rate: 152 avg / 165 max

Arms held up for 35-40 minutes before giving in. A few moments in there, with then the road was dry and clear of leaves, where I almost felt decent! Weather absolutely perfect, and grateful to be outside this morning. No matter how little grace I have on these things, it’s a million times better than being stuck inside on the elliptical on days like these ☀️☀️☀️ Rehabilitation week 1/12 ✅

Summary

• Duration: 17:31
• Heart Rate: 82 avg / 101 max

Summary

• Duration: 17:33
• Heart Rate: 76 avg / 90 max

Summary

• Duration: 57:02
• Distance: 12.58 km
• Pace: 4:32/km
• Heart Rate: 160 avg / 182 max

Hard work towards the end of a challenging week! Looking forward to a relaxing weekend. (Hopefully 🤞) 15.5 - 16 km/h.

Summary

• Duration: 30:55
• Distance: 6.31 km
• Pace: 4:54/km
• Climbing: 29 metres
• Heart Rate: 143 avg / 166 max

This is very much not my thing. I just need to condition my arms to last an hour though, to get a decent training effect, so there’s that!

Summary

• Duration: 14:59
• Heart Rate: 97 avg / 115 max

Summary

• Duration: 21:54
• Heart Rate: 96 avg / 118 max

Summary

• Duration: 20:13
• Heart Rate: 115 avg / 133 max

Summary

• Duration: 1:00:02
• Distance: 13.05 km
• Pace: 4:36/km
• Heart Rate: 153 avg / 179 max

Physio’s verdict: 6 to 12 week rehabilitation period with minimal amounts of running, and focus on strength and rehab work and a varied approach to cross-training. Sessions are approved as long as they don’t aggravate the knee noticeably, so will have to make three runs a week count. Will probably end up with two thresholds and a hill. Hopefully that, in conjunction with cross training and strength work, will have me decently fit and fully rehabilitated from any knee injuries come 2021 🤞 Not counting any chickens, though. 15.4 - 16 km/h.

Summary

• Duration: 41:43
• Distance: 8.07 km
• Pace: 5:10/km
• Heart Rate: 148 avg / 163 max

Heat chamber. Pre physio appointment to get a third qualified opinion on how to(hopefully) get my knee sorted once and for all.

Summary

• Duration: 24:59
• Distance: 5.05 km
• Pace: 4:57/km
• Climbing: 30 metres
• Heart Rate: 146 avg / 162 max

Beautiful morning!

Summary

• Duration: 1:05:08
• Distance: 14.14 km
• Pace: 4:36/km
• Heart Rate: 155 avg / 180 max

I’ve been skipping out on these continuous moderate-to-hard runs for too long. Most important workout for marathoners alongside the long run. 15.2 to 16 km/h.

Summary

• Duration: 46:45
• Distance: 9.04 km
• Pace: 5:10/km
• Heart Rate: 140 avg / 152 max

Kept the heart rate in recovery territory almost the whole run 🥳

Summary

• Duration: 18:18
• Heart Rate: 125 avg / 145 max

Summary

• Duration: 1:05:12
• Distance: 13.65 km
• Pace: 4:47/km
• Heart Rate: 156 avg / 183 max

Not the worst. 15-16.5 km/h.

Summary

• Duration: 20:47
• Distance: 4.10 km
• Pace: 5:04/km
• Climbing: 24 metres
• Heart Rate: 143 avg / 156 max

So good to breathe som fresh air 🙌 No knee pain, but let’s see if I can get through a tiny session tomorrow before celebrating.

Summary

• Duration: 45:40
• Distance: 9.02 km
• Pace: 5:04/km
• Heart Rate: 142 avg / 151 max

Knee a little stiff towards the end and during the strength session afterwards.

Summary

• Duration: 15:24
• Heart Rate: 116 avg / 137 max

Summary

• Duration: 1:15:03
• Distance: 15.40 km
• Pace: 4:52/km
• Heart Rate: 156 avg / 182 max

“Long” in the heat chamber. Closed doors and high temps = higher intensity with less mechanical load. Decent week, and no knee trouble here. Hope to get in a little extra, plus a bit more high intensity work next week. If the knee tolerates that, I might be able to start building some fitness again in November 🤞

Summary

• Duration: 45:03
• Distance: 8.49 km
• Pace: 5:18/km
• Heart Rate: 143 avg / 154 max

Summary

• Duration: 19:08
• Heart Rate: 121 avg / 143 max

Summary

• Duration: 45:03
• Distance: 8.46 km
• Pace: 5:20/km
• Heart Rate: 145 avg / 155 max

Summary

• Duration: 1:05:18
• Distance: 13.57 km
• Pace: 4:49/km
• Heart Rate: 161 avg / 190 max

Probably the highest heart race I’ve recorded all year! Felt pretty hard towards the end, too. I know my fitness has regressed, but I’m really not sure how well Stryd’s estimated power/pace on the treadmill compares to outside running, given I averaged 30w higher than today’s max for a full marathon just two months ago. Or maybe I really am that unfit already 🤦‍♂️ Decent workout either way, and a step on the way back to real training.

Summary

• Duration: 20:42
• Heart Rate: 133 avg / 164 max

Summary

• Duration: 18:10
• Heart Rate: 133 avg / 157 max

Summary

• Duration: 1:00:04
• Distance: 12.09 km
• Pace: 4:58/km
• Heart Rate: 149 avg / 182 max

The ups and downs of injury comebacks: Pleasant surprise that knee held up the whole hour without any significant pain, despite upping the pace last 15-20 minutes 🤷‍♂️ Hard work towards the end 😓 Big job to do once the knee allows me to get back to work, but I’m eager to start chipping away at it!

Summary

• Duration: 45:05
• Distance: 8.49 km
• Pace: 5:19/km
• Heart Rate: 137 avg / 149 max

Summary

• Duration: 16:16
• Heart Rate: 123 avg / 146 max

Summary

• Duration: 57:01
• Distance: 11.11 km
• Pace: 5:08/km
• Heart Rate: 143 avg / 157 max

Summary

• Duration: 45:05
• Distance: 8.53 km
• Pace: 5:17/km
• Heart Rate: 143 avg / 155 max

But of a setback for the knee after yesterday’s run outside. Bummer, but new shoes helps.

Summary

• Duration: 18:16
• Heart Rate: 124 avg / 148 max

Summary

• Duration: 40:40
• Distance: 8.05 km
• Pace: 5:03/km
• Climbing: 72 metres
• Heart Rate: 153 avg / 171 max

Beautiful autumn morning. Crisp and clear, but not too cold. Knee felt a little worse from the start than I'd hoped, but held up a little better than I'd expected. Neutral. Maybe two similar runs outside next week, but I'm primarily gonna have to stick to the treadmill for at least a few more weeks.

Summary

• Duration: 45:04
• Distance: 8.57 km
• Pace: 5:15/km
• Heart Rate: 144 avg / 153 max

Summary

• Duration: 1:00:03
• Distance: 12.34 km
• Pace: 4:52/km
• Heart Rate: 149 avg / 175 max

Heart rate on the right track, but still trending high for perceived effort. Knee a bit stiff towards the end.

Summary

• Duration: 17:47
• Heart Rate: 125 avg / 153 max

Summary

• Duration: 45:08
• Distance: 8.65 km
• Pace: 5:13/km
• Heart Rate: 136 avg / 147 max

Let's see if we can get the ball rolling again. Five easy runs on the tread last week without any trouble. If everything goes right, I may be back to real training within another two weeks 🤞

Summary

• Duration: 1:00:30
• Distance: 12.00 km
• Pace: 5:02/km
• Heart Rate: 146 avg / 174 max

Summary

• Duration: 40:12
• Distance: 7.65 km
• Pace: 5:15/km
• Heart Rate: 150 avg / 161 max

Summary

• Duration: 15:53
• Heart Rate: 128 avg / 153 max

Summary

• Duration: 45:16
• Distance: 9.10 km
• Pace: 4:58/km
• Heart Rate: 156 avg / 173 max

Summary

• Duration: 13:32
• Heart Rate: 138 avg / 158 max

Summary

• Duration: 14:37
• Heart Rate: 125 avg / 151 max

Summary

• Duration: 40:13
• Distance: 7.86 km
• Pace: 5:07/km
• Heart Rate: 147 avg / 161 max

Summary

• Duration: 32:29
• Distance: 6.48 km
• Pace: 5:01/km
• Heart Rate: 152 avg / 180 max

Summary

• Duration: 9:47
• Distance: 1.86 km
• Pace: 5:16/km
• Heart Rate: 135 avg / 143 max

Knee as bad as it ever was. No motivation for another period of cross training, false dawns and subsequent disappointment that injury brings. So unless this clears up quickly, I'm gonna find something else to do while I join the ranks of retired runners.

Summary

• Duration: 14:50
• Heart Rate: 124 avg / 147 max

• 3 x 10 single legged squats w/ ball against wall • 12 push ups, 30 sec plank, 30 sit-ups • 3 x 8 single leg elevated glute bridge • 12 push ups, 30 sec plank, 30 sit-ups • 3 x 8 single leg squats in stairs

Summary

• Duration: 58:32
• Distance: 11.13 km
• Pace: 5:16/km
• Climbing: 163 metres
• Heart Rate: 151 avg / 180 max

Just checking out some of the trails in the area for the first time, after moving here more than a year ago. It’s time to find some decent softer surface loops to throw into the training mix. Body is coming around. Knee not great, but otherwise I’m recovering OK. Another week of easy running coming up.

Summary

• Duration: 53:23
• Distance: 10.13 km
• Pace: 5:16/km
• Climbing: 88 metres
• Heart Rate: 142 avg / 161 max

Note to self: No strength training the second week post marathon. Glutes are destroyed. Can barely walk, let alone run down a tiny hill.

Summary

• Duration: 42:23
• Distance: 8.30 km
• Pace: 5:06/km
• Climbing: 72 metres
• Heart Rate: 144 avg / 174 max

Been flat out with a fever and what not since my last run on Monday morning, but felt fine again last night. All good today, except that I ran still ran a marathon all out just over a week ago. Today's status: Knee improving ever so slightly, hamstrings held up, but right calf not happy.

Summary

• Duration: 12:50
• Heart Rate: 96 avg / 127 max

Ooof thighs were burning halfway into the first set of single legged squats. Glutes not exactly having a party either. The marathon takes its toll!

Summary

• Duration: 42:46
• Distance: 8.48 km
• Pace: 5:03/km
• Climbing: 74 metres
• Heart Rate: 146 avg / 159 max

Knee’s busted, both hamstrings tightened up after 6 k, and heart rate sky high. A lot of work to be done before I can get back to regular training, and none of it can be rushed.

Summary

• Duration: 2:39:34
• Distance: 42.33 km
• Pace: 3:46/km
• Climbing: 91 metres

Official time 23934. A 3 min PB! Short summary 30 km comfortable, 6 km struggle and 6 km death march. I wrote a big race report.

Summary

• Duration: 33:43
• Distance: 7.03 km
• Pace: 4:48/km
• Climbing: 52 metres

Not travelling for a marathon is supposed to reduce stress and leave you a little fresher come race day. The reality is just more time to be ravaged by taper crazies!

Summary

• Duration: 40:24
• Distance: 8.08 km
• Pace: 5:00/km
• Climbing: 77 metres

No read on how the body is feeling whatsoever. Taking that as a good sign!

Summary

• Duration: 37:34
• Distance: 8.53 km
• Pace: 4:24/km
• Climbing: 43 metres

40 km further on Sunday? 🤔😂 Let’s do this!

Summary

• Duration: 57:38
• Distance: 11.90 km
• Pace: 4:51/km
• Climbing: 129 metres

Straight out of work with one of my new colleagues. My kind of team building!

Summary

• Duration: 37:23
• Distance: 8.06 km
• Pace: 4:38/km
• Climbing: 70 metres

Nice out this morning. 3 degrees, though, so summer came and went.

Summary

• Duration: 1:27:34
• Distance: 20.14 km
• Pace: 4:21/km
• Climbing: 205 metres

Felt decent, damned near good.

Summary

• Duration: 58:07
• Distance: 12.31 km
• Pace: 4:43/km
• Climbing: 110 metres

Summary

• Duration: 1:04:06
• Distance: 16.15 km
• Pace: 3:58/km
• Climbing: 123 metres

Last real workout before the race. Felt terrible. Like it always does a week and a half out from a marathon.

Summary

• Duration: 1:34:59
• Distance: 20.08 km
• Pace: 4:44/km
• Climbing: 169 metres

Nice run, but very, very empty towards the end. Lesson: Need to eat bigger breakfast and lunch before an early afternoon MLR!

Summary

• Duration: 53:16
• Distance: 11.08 km
• Pace: 4:49/km
• Climbing: 95 metres

Easy.

Summary

• Duration: 47:31
• Distance: 10.35 km
• Pace: 4:35/km
• Climbing: 89 metres

13 more sleeps until the main event.

Summary

• Duration: 34:11
• Distance: 10.31 km
• Pace: 3:19/km
• Climbing: 17 metres

Official time 3411. PB even if it’s another sub-34 miss.Splits 1713 and 1657. Felt fantastic the first 5 — more like threshold than 10k effort. But as soon as the tempo increased, I started struggling, and a ~1645 back half was beyond me today.

Summary

• Duration: 10:30
• Distance: 2.13 km
• Pace: 4:56/km
• Climbing: 8 metres

Summary

• Duration: 16:25
• Distance: 3.64 km
• Pace: 4:31/km
• Climbing: 10 metres

Summary

• Duration: 51:15
• Distance: 10.39 km
• Pace: 4:56/km
• Climbing: 109 metres
• Heart Rate: 147 avg / 164 max

Summary

• Duration: 59:13
• Distance: 11.76 km
• Pace: 5:02/km
• Climbing: 102 metres
• Heart Rate: 146 avg / 162 max

HR still way up. 10k tune up race on Saturday. Will put all metrics aside and just run — that’ll give me some honest answers!