This week had a little more variety: an interval session, a hilly long run, and the start of some strength work alongside the running.
Two weeks after the September half marathon, the training log reports 74.32 km across six runs, with 7h 50m 33s of running. Thursday and Saturday were the two good sessions that stood out; the other runs kept the week ticking along. Sunday was a rest day to close the week.
The Week: October 5-11#
| Date | Distance | Pace | Avg HR | Session |
|---|---|---|---|---|
| Oct 5 (Mon) | 10.90 km | 6:03 min/km | - | Steady opening run |
| Oct 6 (Tue) | 15.09 km | 6:06 min/km | - | Longer midweek run |
| Oct 7 (Wed) | 5.51 km | 6:11 min/km | 132 bpm | Shortest run of the week |
| Oct 8 (Thu) | 10.51 km | 6:04 min/km | 144 bpm | Interval session |
| Oct 9 (Fri) | 10.36 km | 6:10 min/km | 140 bpm | Steady run between the two main sessions |
| Oct 10 (Sat) | 21.94 km | 6:52 min/km | 140 bpm | Hilly long run, 467 m ascent |
| Oct 11 (Sun) | 0 km | - | - | Rest day |
My Apple Watch was broken, I recorded Monday’s and Tuesday’s runs with my iPhone. There was no heart-rate measurement for those two outings.
Two Good Running Sessions#
Thursday’s intervals brought some quicker running into the week: six roughly 500 m efforts within a 10.51 km outing. A good change of rhythm from the steady runs.
Saturday’s long run was the other good session: 21.94 km with 467 m of climbing, averaging 140 bpm. A longer morning on hilly ground rather than a session about chasing pace.
Starting Strength Work, and Tuning the Timer#
I also started doing some strength workouts this week. The Runner Strength & Core Timer is getting used for its original purpose, not just worked on.
Using it during the workouts has also meant more tinkering with the phone layout. The goal is simple: make it easier to follow the timer on a small screen, so I can spend less time dealing with the page and more time doing the exercises.
A decent week of running, a start on strength work, and a few layout tweaks along the way. Apparently using the tool is also how I end up finding the next thing to adjust.