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Training Log Archive: Nathan

In the 7 days ending Jul 15, 2018:

activity # timemileskm+mload
  Running10 6:01:29 51.96(6:57) 83.62(4:19) 708682.0
  Cross Training1 23:0023.0
  Total11 6:24:29 51.96 83.62 708705.0

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MoTuWeThFrSaSu

Sunday Jul 15, 2018 #

8 PM

Running 34:29 intensity: (23:10 @1) + (8:00 @2) + (3:19 @3) 7.05 km (4:54 / km) +134m 4:28 / km
ahr:131 max:142 shoes: Nike Air Zoom Pegasus 32

Jog with Matt and Joe on the forest tracks.

Saturday Jul 14, 2018 #

7 AM

Running 30:00 intensity: (6:20 @1) + (22:20 @2) + (1:20 @3) 6.97 km (4:18 / km) +44m 4:10 / km
ahr:139 max:154 shoes: Nike Air Zoom Pegasus 32

Easy on the roads, felt ploddy. Can't wait to sit on a train all day...
7 PM

Running 28:21 intensity: (20:30 @1) + (6:11 @2) + (1:40 @3) 5.89 km (4:49 / km) +24m 4:43 / km
ahr:130 max:143 shoes: Nike Air Zoom Pegasus 32

Jog round the Meadows with Matt and Joe, nice.

Friday Jul 13, 2018 #

6 AM

Running 30:01 intensity: (7:50 @1) + (20:50 @2) + (1:21 @3) 7.03 km (4:16 / km) +65m 4:05 / km
ahr:139 max:154 shoes: Nike Air Zoom Pegasus 32

Easy pre breakfast 30. Felt great, taper working.
5 PM

Running 40:00 intensity: (18 @1) + (9:41 @2) + (28:31 @3) + (1:30 @4) 10.55 km (3:47 / km) +98m 3:37 / km
ahr:157 max:176 shoes: Nike Air Zoom Pegasus 32

Steady 40 raz. Hot and muggy, watching the thunderstorms to the west. Feeling alright. Travelling starts tomorrow and times are awkward but will fit running in accordingly.

Thursday Jul 12, 2018 #

Note
(rest day)

Woke up still a bit tired, sort of wanted to run to wake myself up a bit but it's either today or tomorrow for a rest and this seemed more sensible. Bit fed up of tapering already when I'm just sat around at home.

Wednesday Jul 11, 2018 #

7 AM

Running 34:51 intensity: (30:53 @1) + (2:30 @2) + (1:28 @3) 7.2 km (4:50 / km) +65m 4:38 / km
ahr:126 max:141 shoes: Salming Trail T2

Easy around the fields pre breakfast.
5 PM

Running 32:43 intensity: (1:10 @1) + (22:16 @2) + (9:12 @3) + (5 @4) 8.71 km (3:45 / km) +74m 3:36 / km
ahr:151 max:166 shoes: Nike Air Zoom Pegasus 32

Steady raz before football, feeling good, legs a bit heavy but everything feeling reasonably smooth. No distance or time planned just a loop. Rest friday probably or tomorrow.

Tuesday Jul 10, 2018 #

7 AM

Running 24:40 intensity: (13:58 @1) + (9:44 @2) + (58 @3) 5.68 km (4:21 / km) +50m 4:10 / km
ahr:132 max:147 shoes: Nike Air Zoom Pegasus 32

Easy pre breakfast but shortened to keep it easy.
5 PM

Running warm up/down 13:01 intensity: (1:37 @1) + (10:57 @2) + (27 @3) 3.0 km (4:20 / km) +2m 4:19 / km
ahr:140 max:150 shoes: Nike Air Zoom Pegasus 32

Running intervals 15:59 intensity: (16 @1) + (4:34 @2) + (3:40 @3) + (7:29 @4) 4.24 km (3:46 / km) +23m 3:40 / km
ahr:162 max:180 shoes: Nike Air Zoom Streak 5

Had to go drop off the club champs 10k trophy and decided not to race it so did a session on the cricket pitch where it starts. Slightly bobbly ground in places and a bit of a rise one way but pretty good for it. 8x400m(1min rec), feeling alright and shoving out some alright times given the conditions. HR not getting up that high so maybe not hitting quite top gear. Trying to channel my inner Felly, lad absolutely smashed it, inspiring stuff.

Running intervals 4:20 intensity: (5 @1) + (1:07 @2) + (1:22 @3) + (1:46 @4) 1.05 km (4:07 / km) +11m 3:55 / km
ahr:160 max:177 shoes: Nike Air Zoom Streak 5

Followed it up with 4x200(45s) to try and turn it up when the legs are already tired. Worked pretty well but miscalculated it a touch and had to take in the 'hill' most times.

Running warm up/down 13:33 intensity: (2:32 @1) + (10:53 @2) + (8 @3) 3.0 km (4:31 / km)
ahr:141 max:150 shoes: Nike Air Zoom Pegasus 32

Monday Jul 9, 2018 #

10 AM

Cross Training 23:00 [1]

Wee ride to do some errands. Got out the door for my morning run but felt shafted so binned it off and had a big roll/stretch, not the time to be pig-headed.
4 PM

Running 59:31 intensity: (10:08 @1) + (46:38 @2) + (2:45 @3) 13.25 km (4:29 / km) +117m 4:18 / km
ahr:139 max:154 shoes: Salming Trail T2

Easy cruise round the normal Fosse meadows loop. Stuck some tunes on and had a hair cut which made thinks a lot more chilled. Felt more awake but glad to keep it easy.

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