In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Trail / Hill Running||1|| 1:53:12|| 12.68||(8:56)|| 20.4||(5:33)|| 1012|
| ||Running||3|| 1:51:02|| 15.65||(7:06)|| 25.19||(4:24)|| 243|
| ||Total||4|| 3:44:14|| 28.33||(7:55)|| 45.59||(4:55)|| 1255|
|averages - sleep:7.5 rhr:43|
Running warm up/down 38:01  7.85 km (4:51 / km) +20m 4:47 / km
ahr:155 max:172 shoes: New Balance MT690v2
Running race (Welsh Inters XC) 23:37  6.32 km (3:44 / km) +66m 3:33 / km
rhr:40 slept:7.5 shoes: Saucony Carrera XC
Welsh Inter-Regional Cross Country Champs - 4th u20.
Wasn’t expecting to be competitive so didn’t particularly taper or do any prelim speedwork. Led the first lap before the boys behind came through in a very tactical race but still held on to a comfortable 4th. Mad muddy and a pretty tracked up course was difficult to deal with for the most part.
Welsh Athletics has 4 places for the team for the Celtic Cross in Jan but there are others that may get selected over me so I’ll just have to wait.
Running 49:24  11.02 km (4:29 / km) +157m 4:11 / km
ahr:127 max:150 rhr:40 slept:7.5 shoes: New Balance MT690v2
Easy in the dark around the streets of Denbigh. Keeping up the training consistency well - good to get this one done. Feeling a bit tight in the shins but okay overall rly.
Trail / Hill Running 1:53:12  20.4 km (5:33 / km) +1012m 4:27 / km
ahr:162 max:192 rhr:50 slept:7.5 shoes: inov-8 Arctic Talon 275
A monster on MyP. All four front routes from left to right n coming down the route two ahead in the sequence. Pretty tough stuff but a much quicker pace than the last time I did this back in August - 5:33/km compared to 6:24/km. Looking good.
all weeks |