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Training Log Archive: Skunkie

In the 7 days ending Jun 4, 2017:

activity	#	time	miles		km		+m
Running	9	5:16:42	45.36	(6:59)	73.0	(4:20)	308
Drills	1	11:25	0.75	(15:19)	1.2	(9:31)	8
Total	9	5:28:07	46.1	(7:07)	74.2	(4:25)	316

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Sunday Jun 4, 2017 #

8 AM

Running warm up/down 17:23 [2] 3.4 km (5:07 / km) +2m 5:06 / km
ahr:148 max:162 shoes: Nike elite zoom 8

Running race 32:47 [5] 10.09 km (3:15 / km) +25m 3:13 / km
ahr:179 max:201 shoes: Adizero takumi sen 3

Worthing 10k - 1st
Amazing race, great atmosphere the whole way. Really windy out which was annoying as I knew a fast time was off the cards from the gun so just tried to race rather than run for a time.
Started off easy just chilling behind the first couple of guys into the wind. The pack soon spread out and three of us were left at the front. I stayed in second for the majority of the first 5km going through in 16:42. At about 4.5km one of the guys started to fade so used this as a chance to hit the hammer and break free. Worked very well. Soon had a pretty big lead and the gap just got bigger over the last 5k. Tonnes of people cheering the whole way back which made the death a little more manageable. Second 5k in 15:51, nice.

Running warm up/down 15:58 [2] 3.43 km (4:39 / km) +4m 4:38 / km
ahr:155 max:179 shoes: Adizero takumi sen 3

Saturday Jun 3, 2017 #

9 AM

Running 18:32 [3] 4.05 km (4:34 / km) +15m 4:29 / km
ahr:134 max:158 shoes: Nike zoom pegasus 32

Loosening the legs

Friday Jun 2, 2017 #

1 PM

Running 33:25 7.9 km (4:14 / km) +80m 4:02 / km
ahr:146 max:186 shoes: Nike zoom pegasus 32

10 min WU, 2 x 5 T [2 mins], 10 min WD
Legs didn't feel that good but got it done, first was non grass, second was on road.

Thursday Jun 1, 2017 #

10 AM

Running 50:48 [3] 12.05 km (4:13 / km) +79m 4:05 / km
ahr:155 max:176 shoes: Nike elite zoom 8

Morning recovery, will probably do a little session tomorrow pre Sunday. Depends how legs feel.

Wednesday May 31, 2017 #

9 AM

Running 15:24 [3] 3.24 km (4:45 / km) +14m 4:39 / km
ahr:135 max:145 shoes: Nike zoom pegasus 32

Easy leg loosen before tonight.

C • buzzin!! 5

8 PM

Running warm up/down 12:34 [2] 2.79 km (4:30 / km)
ahr:155 max:174 shoes: Nike elite zoom 8

Drills 11:25 [2] 1.2 km (9:31 / km) +8m 9:12 / km
ahr:162 max:174 shoes: Nike elite zoom 8

Running race 8:53 [5] 3.0 km (2:58 / km)
ahr:169 max:185 shoes: Adidas Adizero cadence 2.0

Not the best but a PB so I'll take it. Went off okay and felt pretty comfortable through 2k and just didn't have the kick on the last lap but still felt like I had a lot left in the tank. Probably should of attacked the race a bit harder from the start. Good fun race though. Looking forward to the 10k as it's probably more my thing though.

Running warm up/down 15:42 [2] 3.23 km (4:51 / km)
ahr:157 max:176 shoes: Nike elite zoom 8

Felt pretty good

Tuesday May 30, 2017 #

Note

Have quite a lot of races coming up so training is going to interrupted, should be good craic though

C • When are the races? Asking... 3

7 AM

Running 31:59 [3] 6.55 km (4:53 / km) +22m 4:48 / km
ahr:127 max:137 shoes: Nike zoom pegasus 32

Meadow miles with Tam and the birthday boy Ali. Legs felt horrible which lead to not very pleasant run.

6 PM

Running 21:11 [3] 4.01 km (5:17 / km) +2m 5:16 / km
ahr:128 max:152 shoes: Nike elite zoom 8

Warm up, drills, strides and warm down. Nice to loosen the legs off

Monday May 29, 2017 #

9 AM

Running 42:06 [3] 9.25 km (4:33 / km) +66m 4:24 / km
ahr:143 max:188 shoes: Nike zoom pegasus 32

Easy solo pre breakfast taper

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