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Training Log: troll feet

In the last 7 days:

activity # timemileskm+m
  Steady run3 1:36:31 9.01(10:43) 14.5(6:39) 98
  Pinewoods/Dunes1 29:49 1.63(18:19) 2.62(11:23) 40
  Intervals2 23:40 2.27(10:24) 3.66(6:28) 90
  warm up2 22:14 2.24(9:56) 3.6(6:11) 10
  cool down2 20:23 1.9(10:43) 3.06(6:40) 10
  Hill reps1 5:11 0.41(12:38) 0.66(7:51) 34
  Total7 3:17:48 17.46(11:20) 28.1(7:02) 282
averages - sleep:6 weight:82.4kg
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1:09
0:00
FrSaSuMoTuWeTh

Wednesday May 27 #

6 AM

Note
slept:5.0 weight:82.5kg

82.5 - 24.2 - 54.6
Not a great night. No reason.

Tuesday May 26 #

8 AM

Note
slept:7.5 weight:82.5kg

82.5 - 24.3 - 54.6
Good ten km followed by 5BoT. Inevitable for the weight increase

Monday May 25 #

8 AM

Note
slept:7.5 weight:81.9kg

81.9 - 24.0 - 54.8
6 PM

Steady run (White along rail path) 1:07:26 [3] 10.07 km (6:42 / km) +73m 6:28 / km
ahr:134 max:148 shoes: Parkclaw Lime green 2019

Steady run out with Elaine down to red Route at Fisherman’s then return same way for her 9.4k SWAC challenge run

Sunday May 24 #

6 AM

Note
slept:6.0 weight:82.6kg

82.6 - 24.4 - 54.6
6 PM

warm up warm up/down (Home to ICR) 11:26 [3] 1.78 km (6:25 / km) +10m 6:15 / km
ahr:130 max:142 shoes: Parkclaw Lime green 2019

Lovely evening after wind died back in last hour

Intervals intervals (ICR dunes x 5 reps) 19:52 [5] 3.0 km (6:37 / km) +80m 5:51 / km
ahr:152 max:160 shoes: Parkclaw Lime green 2019

5x600 reps in 4 mins per loop
3:52
3:58
4:02
4:00
3:59
Felt tough (as expected) particularly keeping L5 in time
7 PM

cool down warm up/down (ICR dunes to home) 11:25 [3] 1.76 km (6:29 / km) +10m 6:18 / km
shoes: Parkclaw Lime green 2019

Saturday May 23 #

6 AM

Note
slept:3.0 weight:83.1kg

82.1 - 24.1 - 54.7
Windy night
6 PM

Steady run (Ainsdale windy solo) 18:01 [2] 3.01 km (5:59 / km) +10m 5:53 / km
ahr:132 max:152 shoes: Saucony White Mar 19

7min/km pace pushing into the wind !

Friday May 22 #

8 AM

Note
slept:7.0 weight:81.8kg

81.8 - 23.9 - 54.9
Woke for an hour in middle of night. No apparent reason
2 PM

warm up warm up/down (Windy but spring in step) 10:48 [3] 1.82 km (5:56 / km)
ahr:140 max:151 shoes: Parkclaw Lime green 2019

Intervals (Showing 1x dune rep) 3:48 [3] 0.66 km (5:45 / km) +10m 5:21 / km
ahr:148 max:159 shoes: Parkclaw Lime green 2019

Pinewoods/Dunes (Into yellow via ridges) 29:49 [3] 2.62 km (11:23 / km) +40m 10:34 / km
ahr:135 max:163 shoes: Parkclaw Lime green 2019

3 PM

Hill reps intervals (4 x dune surges) 5:11 [5] 0.66 km (7:51 / km) +34m 6:15 / km
ahr:149 max:160 shoes: Parkclaw Lime green 2019

Steady run (Dune to Pinfold Bridge) 11:04 [2] 1.42 km (7:48 / km) +15m 7:24 / km
ahr:132 max:144 shoes: Parkclaw Lime green 2019

4 PM

cool down warm up/down (Pinfold to home) 8:58 [2] 1.3 km (6:54 / km)
ahr:131 max:144 shoes: Parkclaw Lime green 2019

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