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Training Log: Mark3

In the last 7 days:

activity # timemileskm+m
  Running - Offroad4 4:19:13 27.45(9:27) 44.18(5:52) 1651
  Cycling2 1:40:00 21.75(13.0/h) 35.0(21.0/h) 466
  Running - Road/Track2 1:04:23 6.46(9:58) 10.39(6:12) 71
  Total7 7:03:36 55.66(7:37) 89.57(4:44) 2188
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Saturday Jul 22 #

Running - Road/Track race (Parkrun - Wilmslow) 18:34 [5] 5.0 km (3:43 / km) +24m 3:38 / km
shoes: Adidas Adios 3

http://www.parkrun.org.uk/wilmslow/results/weeklyr...

Glad I ran a recce lap in advance as the course description was very misleading as to the surface!

2 small hills twice each, but mostly flat course along a path by a river. Scenic. Not too busy. Overtaken by a small child after about 1k (3:30) but I don't think he did the whole course? He disappeared pretty soon anyway.

Pleased with the time after no speedwork for months now.

Friday Jul 21 #

Cycling (Commute) 50:00 [3] 17.5 km (21.0 kph) +233m
shoes: Specialized Sirrus Sport

Thursday Jul 20 #

Running - Offroad (Easy recovery jog) 33:08 [2] 6.31 km (5:15 / km) +33m 5:07 / km
shoes: Salomon Fellraiser

Easy along the river and back from Prestbury.

Wednesday Jul 19 #

Running - Offroad race (Forest Five) 41:21 [5] 9.36 km (4:25 / km) +328m 3:46 / km
ahr:141 max:166 shoes: Salomon Fellraiser

First race wearing new vest :) lots of Macclesfield Harriers there as it's one of our club races. Got to meet a lot more people which was nice. Good cake afterwards which is always the main thing.

Constant rain varying in intensity throughout. Climb seemed to go on and on... Probably in 12th or so place after the first few km but steadily got people back on the very quick downhill and ended up coming 5th; happy with that. New fastest mile in 5:10.

Some very slippery boardwalk sections and in the rain trail shoes were the right choice, road would've been fine in the dry.

Tuesday Jul 18 #

Cycling (Commute) 50:00 [3] 17.5 km (21.0 kph) +233m
ahr:118 max:132 shoes: Specialized Sirrus Sport

Running - Road/Track (MH Track) 45:49 [5] 5.39 km (8:30 / km) +47m 8:09 / km
shoes: Nike Pegasus 32

First MH Track session.
Started with 4 c.360m loops on a grassy bank, about 8m climb each, all about 1:50. I was pretty tired after this; wasn't sure how hard we were meant to try.
Then drills; fairly similar to Bristol.
Then 6x400(60s); there were 12 but those of us racing tomorrow did 6.

400s: 78,80,80,81,80,79

Thought the garmin was broken as it was measuring these as about 320m - but it turns out the GPS was turned off, so it was just using the accelerometer. So actually ran quite a lot further than it says!

Not bad for about 3 months off. Took a bit of getting used to 'on your marksGo' with no gap, rather than Keith's 3-2-1-go. Also it's a nice old woman.

Bought the new vest, which is grey in advance - hooray!

Monday Jul 17 #

Running - Offroad (MH Training) 1:11:34 [3] 10.01 km (7:09 / km) +303m 6:13 / km
shoes: Salomon Fellraiser

Social and sedate. More road than usual apparently as we went to look at the scarecrows in Rainow.
Will make a good recovery run after racing on Sundays; good way of getting in some more climb compared to Bristol. Very scenic.

Sunday Jul 16 #

Running - Offroad race (Kentmere Horseshoe) 1:53:10 [5] 18.5 km (6:07 / km) +987m 4:50 / km
ahr:148 max:168 shoes: X-Talon 212 (May 17)

EDIT: 41st/346; pretty happy with that!
http://www.kentmerehorseshoe.org.uk/results/2017-r...
I recognise a fair few orienteers on that list...

---

This is why I moved up here :) excellent race, first one for the Macclesfield Harriers. Great visibility. Didn't use the map, the field was about 400 so there was always someone to follow. Very high standard at the front!
Looking forward to more of these.

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