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Training Log Archive: troll feet

In the 7 days ending Apr 2, 2017:

	activity	#	time	miles		km		+m
	Mountain Marathon	1	3:39:33	10.63	(20:39)	17.11	(12:50)	1108
	Steady run	4	1:57:20	11.29	(10:24)	18.17	(6:27)	49
	cool down	3	44:11	4.13	(10:42)	6.65	(6:39)	34
	warm up	3	39:44	3.71	(10:43)	5.97	(6:39)	29
	Intervals	2	36:56	3.73	(9:54)	6.0	(6:09)	20
	Parkrun	1	24:36	3.11	(7:55)	5.0	(4:55)	42
	Recovery run/jog	1	22:20	1.9	(11:45)	3.06	(7:18)
	Total	12	8:24:40	38.5	(13:06)	61.96	(8:09)	1282
averages - sleep:6.9 rhr:47 weight:79.7kg

3:54

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Sunday Apr 2, 2017 #

5 AM

Note
slept:6.5 weight:79.7kg

79.7 - 22.2 - 56.2

9 AM

warm up warm up/down 5:00 [1] 0.75 km (6:40 / km)
shoes: Green Mudclaw 300's

Mountain Marathon race (Kong mini MM (Coniston)) 3:39:33 [4] * 17.11 km (12:50 / km) +1108m 9:42 / km
ahr:133 max:153 shoes: Green Mudclaw 300's

Enjoyable day out with Mark E.
I felt very good on the climbs and Mark and I equally matched from two hours onwards. Left a 30 pointer of Blind Tarn which as it turned out was a good call

2 PM

cool down warm up/down 10:02 [1] 1.39 km (7:13 / km)
shoes: Green Mudclaw 300's

Saturday Apr 1, 2017 #

7 AM

Note
slept:6.5 weight:80kg

80.0 - 22.3 - 56.2

8 AM

warm up warm up/down (with Shutters) 18:26 [2] 2.75 km (6:42 / km) +19m 6:29 / km
ahr:123 max:138 shoes: Mudclaw trail blue 255's

9 AM

Parkrun race (Worsley Woods) 24:36 [4] 5.0 km (4:55 / km) +42m 4:43 / km
ahr:152 max:163 shoes: Mudclaw trail blue 255's

Met up with Karen & Ryan and had prearranged Rhona to come. Shutters also there. Nice run. Wasn't going to push it with the Kong tomorrow, but felt quite good and Rhona chatted to friend so I pushed on a touch

cool down warm up/down (with Rhona) 20:01 [2] 3.01 km (6:39 / km) +30m 6:20 / km
ahr:125 max:131 shoes: Mudclaw trail blue 255's

10 AM

Intervals (Rhona 400 test ints) 6:20 [3] 1.2 km (5:17 / km)
ahr:144 max:160 shoes: Mudclaw trail blue 255's

Friday Mar 31, 2017 #

7 AM

Note
slept:6.0 weight:79.9kg

79.9 - 22.3 - 56.2

10 AM

Recovery run/jog (Churchtown map intro) 22:20 [2] 3.06 km (7:18 / km)
shoes: Saucony Peregrine 5 (trail)

No HRM on
Churchtown intro checking with car in for MOT

Thursday Mar 30, 2017 #

9 AM

Note
rhr:47 slept:7.0 weight:79.5kg

79.5 - 22.0 - 56.4
Yesterday first day on the kefir and first proper day on the nutribullet

11 AM

Steady run (Jog to Pinfold) 9:38 [2] 1.58 km (6:06 / km)
ahr:126 max:131 shoes: Saucony Peregrine 5 (trail)

Steady run (White loop with Shell) 38:48 [3] 6.05 km (6:25 / km) +35m 6:14 / km
ahr:130 max:144 shoes: Saucony Peregrine 5 (trail)

Shell testing calf after niggle meant no running for a fortnight

12 PM

Steady run (Back from Pinfold) 11:34 [2] 1.73 km (6:41 / km)
ahr:121 max:126 shoes: Saucony Peregrine 5 (trail)

Wednesday Mar 29, 2017 #

8 AM

Note
slept:8.5 weight:79.3kg

79.3 - 21.9 - 56.5
Pleasing figures. Survival knock on ??

12 PM

warm up warm up/down 16:18 [2] 2.47 km (6:36 / km) +10m 6:28 / km
ahr:118 max:142 shoes: Saucony Peregrine 5 (trail)

Intervals intervals (12x400 (108/45s) Kenilwth) 30:36 [4] 4.8 km (6:22 / km) +20m 6:15 / km
ahr:148 max:163 shoes: Saucony Peregrine 5 (trail)

Decent session at Kenilworth. Elaine also same stretch with 6x400 in 129s

Splits :- (av HR/Max HR)
108 142/154
107 148/158
106 147/157
108 149/160
107 149/158
107 151/162
105 152/159
108 151/161
108 149/159
107 153/162
105 154/160
107 153/163

1 PM

cool down warm up/down 14:08 [2] 2.25 km (6:17 / km) +4m 6:14 / km
ahr:132 max:141 shoes: Saucony Peregrine 5 (trail)

tooo quick

Tuesday Mar 28, 2017 #

9 AM

Note
slept:7.5 weight:79.3kg

79.3 - 22.0 - 56.4
Wow. 79.3 again - no wheat yesterday btw

7 PM

Steady run (Ainsdale village solo) 22:27 [3] 3.61 km (6:13 / km)
ahr:141 max:164 shoes: Saucony Peregrine 5 (trail)

Solo between the rain showers.
Intended intervals but didn't get quality chance. Tomorrow deffo

Monday Mar 27, 2017 #

7 AM

Note
slept:6.0 weight:80.4kg

80.4 - 22.6 - 55.9

5 PM

Steady run (Beach with ES) 34:53 [2] 5.2 km (6:43 / km) +14m 6:37 / km
ahr:119 max:131 shoes: Saucony Peregrine 5 (trail)

Simple out and back from Lido heading north

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