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Training Log: Lexc

In the last 7 days:

activity # timemileskm+m
  Running10 9:12:04 66.52(8:18) 107.05(5:09) 1574
  Total10 9:12:04 66.52(8:18) 107.05(5:09) 1574
«
1:47
0:00
SaSuMoTuWeThFr

Friday Sep 22 #

9 AM

Running 31:37 [3] 5.98 km (5:17 / km) +49m 5:05 / km
ahr:143 max:167 shoes: Nike Pegasus 33

Morning plod with Will, Lydia, a new guy and a punter. The punter was wearing chinos. He only lasted a K. Nice.

Thursday Sep 21 #

7 AM

Running 24:08 [3] 4.62 km (5:13 / km) +27m 5:05 / km
ahr:137 max:162 shoes: Nike Pegasus 33

Breakfast club
7 PM

Running warm up/down 18:03 [2] 4.27 km (4:14 / km) +13m 4:10 / km
ahr:135 max:145 shoes: Nike Flyknit Racer

Track jog plus drills

Running intervals 38:32 [4] 8.02 km (4:48 / km)
ahr:152 max:178 shoes: Nike Flyknit Racer

Lovely sesh tonight with the boys, felt good.

20 x fast/slow 200's
Times:
30,31,29,29,29,29,30,30,30,30, 30,29,29,29,30,30,30,29,29,25

Speedy finish ;)

Surprise appearances from Tam, Skunk and Bash which made things quite fun.

Running 21:40 [3] 3.89 km (5:34 / km) +65m 5:08 / km
ahr:165 max:175 shoes: Nike Flyknit Racer

Back home with the guys in the daaark

Wednesday Sep 20 #

3 PM

Running 1:31:00 [3] 16.0 km (5:41 / km) +354m 5:07 / km
ahr:135 max:167 shoes: Nike Pegasus 33

B+B extended with a mate - didn't fancy seat.

Tuesday Sep 19 #

7 AM

Running 27:48 [3] 5.51 km (5:03 / km) +44m 4:51 / km
ahr:137 max:163 shoes: Nike Pegasus 33

Meadows n chill - very nice morning
6 PM

Running warm up/down 19:43 [2] 4.23 km (4:40 / km) +16m 4:34 / km
ahr:144 max:167 shoes: Nike Pegasus 33

WUP n drills

Running intervals 32:10 [4] 8.2 km (3:55 / km)
ahr:157 max:194 shoes: Nike Pegasus 33

2k [5min] 8 x 400 [30s] 2k

Running 21:32 [3] 4.01 km (5:22 / km) +102m 4:46 / km
ahr:152 max:179 shoes: Nike Pegasus 33

Back home. Dead.

Monday Sep 18 #

7 AM

Running 24:13 [3] 4.6 km (5:16 / km) +28m 5:07 / km
ahr:180 max:196 shoes: Nike Pegasus 33

Hope my HR monitor is just playing up....
MMMMM
5 PM

Running 30:46 [3] 7.11 km (4:20 / km) +136m 3:57 / km
ahr:152 max:179 shoes: Nike Pegasus 33

Out to a lap of Blackford then segment hunting once back. Crushed some punters nice. Feeling good.

#newyearnewme

Sunday Sep 17 #

5 PM

Running 1:47:26 [3] 17.2 km (6:15 / km) +662m 5:14 / km
ahr:129 max:169 shoes: inov8 mudclaws 300

Pretty chilled intro to the pentlands with Lydia.
Over from Threipmuir to Flotterstone, up Turnhouse and Carnethy then bailed back homeward. Pretty cloudy on top, nice fun :)

Saturday Sep 16 #

9 AM

Running warm up/down 20:05 [2] 3.36 km (5:59 / km) +16m 5:50 / km
ahr:165 max:186

WUP and drills + skills

Running tempo 15:55 [4] 5.04 km (3:09 / km) +24m 3:05 / km
ahr:181 max:190

Stage 1 for training for Liverpool xc has begun - nice park run with a tough start, fast pace and then trying to hold on. Died after the turn and probably should have tried harder on the last km but job done good fun! Second ever 5km loool. Heart race was right place for a nice tempo!

The plan was never for even splits.

1km 2:59
2km 3:06
3km 3:05
4km 3:18
5km 3:18
0.04km 8s

Running warm up/down 27:26 [2] 5.01 km (5:29 / km) +38m 5:17 / km
ahr:159 max:187

WDN with dad and Lydia

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