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Training Log Archive: troll feet

In the 7 days ending May 10, 2020:

	activity	#	time	miles		km		+m
	Steady run	4	1:37:33	9.67	(10:05)	15.56	(6:16)	38
	cool down	2	46:54	4.24	(11:03)	6.83	(6:52)	20
	Hill reps	1	46:20	3.16	(14:41)	5.08	(9:07)	255
	Pinewoods/Dunes	1	25:57	1.9	(13:42)	3.05	(8:30)	40
	Recovery run/jog	1	20:47	2.1	(9:54)	3.38	(6:09)	14
	Intervals	1	16:48	1.49	(11:16)	2.4	(7:00)
	warm up	1	12:41	1.27	(10:00)	2.04	(6:13)	6
	Total	9	4:27:00	23.82	(11:12)	38.34	(6:58)	373
averages - sleep:6.3 weight:81.9kg

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Sunday May 10, 2020 #

8 AM

Note
slept:6.0 weight:81.1kg

81.1 - 23.4 - 55.2
A hard hill session always sees the weight fall :-)

6 PM

Recovery run/jog (Ainsdale solo - cold wind) 20:47 [3] 3.38 km (6:09 / km) +14m 6:01 / km
ahr:129 max:139 shoes: Saucony White Mar 19

Very cold northerly wind - what a change from yesterday when it was 18 degrees in the pinewoods - Was five degrees with the windchill. Thermal and blue light cag on and was still cold.

Saturday May 9, 2020 #

8 AM

Note
slept:8.0 weight:82.1kg

82.1 - 24.2 - 54.6
Poor nutrition yesterday

6 PM

Pinewoods/Dunes (Via ICR and Yel dunes) 25:57 [3] 3.05 km (8:30 / km) +40m 7:59 / km
ahr:140 max:152 shoes: Parkclaw Lime green 2019

Keen to get going after waiting for the Ainsdale masses to retreat indoors

7 PM

Hill reps intervals (8.5m dune 30 reps) 46:20 [5] 5.08 km (9:07 / km) +255m 7:17 / km
ahr:149 max:159 shoes: Parkclaw Lime green 2019

Pretty masochist but needs must.
30 reps this Saturday, 26 last week. This week felt easier, the descent line was made longer to save eroding the dune top. Maybe the extra 10-20m recovery helped. Tum ache for first half . Banana eaten hour before run may been cause

cool down warm up/down 21:10 [2] 3.02 km (7:01 / km) +10m 6:54 / km
ahr:137 max:145 shoes: Parkclaw Lime green 2019

Happy cooldown. Village much quieter and very pleasing hill rep session

Friday May 8, 2020 #

8 AM

Note
slept:7.0 weight:81.7kg

81.7 - 23.8 - 53.9

6 PM

Steady run (Ainsdale solo 4k) 23:38 [3] 4.02 km (5:53 / km) +5m 5:51 / km
ahr:132 max:142 shoes: Saucony White Mar 19

Thursday May 7, 2020 #

7 AM

Note
slept:6.5 weight:81.9kg

81.9 - 23.9 - 54.9

7 PM

Steady run (Ainsdale simple solo) 15:03 [2] 2.51 km (6:00 / km) +7m 5:55 / km
ahr:132 max:147 shoes: Saucony White Mar 19

Wednesday May 6, 2020 #

6 AM

Note
slept:6.5 weight:82.5kg

82.5 - 24.3 - 54.0

5 PM

warm up warm up/down (genuine warm up) 12:41 [2] 2.04 km (6:13 / km) +6m 6:08 / km
ahr:126 max:139 shoes: Saucony White Mar 19

Intervals intervals (Kenl 6x400m in 108/60 rec) 16:48 [5] 2.4 km (7:00 / km)
ahr:143 max:161 shoes: Saucony White Mar 19

warm evening . 20C. Intended eight before Elaine joining me for run as part of her SWAC May. Only managed six, maybe rusty, maybe heat. Although a couple of splits also fast.
6x400m reps in 108 seconds with 60 seconds recovery between each.
Splits
108
105
106
104
108
108
Really struggled last two and only just made them in time.

6 PM

cool down warm up/down (more of a steady with E) 25:44 [2] 3.81 km (6:45 / km) +10m 6:40 / km
ahr:139 max:146 shoes: Saucony White Mar 19

Tuesday May 5, 2020 #

4 AM

Note
slept:3.5

82.2 - 24.1 - 54.7
Poor broken sleep due to sn & toss

5 PM

Steady run (Parallel to rail line & E) 42:52 [3] 6.36 km (6:44 / km) +16m 6:39 / km
ahr:132 max:143 shoes: Saucony White Mar 19

simple out and back with Elaine on a warm evening. Set 6.1 distance for her, part of SWAC May

Monday May 4, 2020 #

7 PM

Steady run (Ainsdale village solo) 16:00 [2] 2.67 km (6:00 / km) +10m 5:53 / km
ahr:126 max:135 shoes: Saucony White Mar 19

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