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Training Log: Mark Two

In the last 7 days:

activity	#	time	miles		km		+m
Run	3	2:21:40	13.79	(10:16)	22.2	(6:23)	308
Road race	1	40:35	5.44	(7:28)	8.75	(4:38)	137
Hill/Terrain reps	1	7:00	4.35	(1:37)	7.0	(1:00)
Total	4	3:09:15	23.58	(8:02)	37.95	(4:59)	445

1:04

0:00

Thursday May 23 #

6 PM

Hill/Terrain reps 7:00 [4] 7.0 km (1:00 / km)

Penmaen on the Gower with the Swansea youngsters + me, Alice and Maggie

Nice night, but some short sharp showers so opted for the shelter of the wooded valley, finishing up the steps.

10 X 80s ish

Then down to the beach for a short parlauf on the flat - 8 X 120m ish

People not charging up the hill at the end, so I reckon a pretty good session.

Wednesday May 22 #

4 PM

Run 58:21 [3] 8.1 km (7:12 / km) +308m 6:03 / km

Twmbarlwm and back via the Bwlch. Gentle.

Tuesday May 21 #

7 PM

Road race race 40:35 [4] 8.75 km (4:38 / km) +137m 4:18 / km

First Leisure Centre League of the season. Choice between this and MDC run at Margam. Whilst I am in no great shape for a race, with my dodgy ankle at moment I thought this would be the safer option.

Personal worst in terms of time on this course - lanes to the south of Chepstow. But ankle felt fine, and I have got get the running going somehow so probably right decision - tho' I am sure Margam would have been grand as well.

Run 24:00 [3] 3.0 km (8:00 / km)

Warm up /down to/from Leisure centre

Monday May 20 #

7 PM

Run 59:19 [4] 11.1 km (5:21 / km)

Determined to try to get out for a longer run - so team monday with Keith and Adam. Ashton court hunting for mr Loft Insulation - rumoured to be remapping AC. Ankle just about OK but lack of running since early April really showing. Still - only one way to rectify that - so glad I got out.