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Training Log Archive: Lexc

In the 7 days ending Mar 17, 2019:

activity # timemileskm+m
  Running7 7:43:57 59.67(7:47) 96.03(4:50) 498
  Gym2 2:00:00
  Total9 9:43:57 59.67 96.03 498
  [1-5]7 7:43:57
averages - weight:67.7kg

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MoTuWeThFrSaSu

Sunday Mar 17, 2019 #

1 PM

Running 1:30:14 [1] 17.71 km (5:06 / km) +33m 5:03 / km
ahr:124 max:141 shoes: Nike Pegs 35 #grey

Fun run in some summer weather down to Greggs Musselburgh, then bus back home. Very enjoyable. Good gradient as well.

Saturday Mar 16, 2019 #

10 AM

Running warm up/down 20:16 intensity: (19:26 @1) + (50 @2) 4.14 km (4:54 / km)
ahr:139 max:156 shoes: Nike Pegs 35 #grey

Running intervals 34:28 intensity: (8:15 @1) + (4:48 @2) + (5:04 @3) + (15:22 @4) + (59 @5) 8.91 km (3:52 / km) +8m 3:51 / km
ahr:170 max:201 shoes: Nike Pegs 35 #grey

20min tempo and 2x1km. Pretty gross weather so the times were fairly hampered. Good fun mind you.

Running warm up/down 22:41 intensity: (1:25 @1) + (15:31 @2) + (5:45 @3) 3.96 km (5:43 / km) +35m 5:29 / km
ahr:163 max:177 shoes: Nike Pegs 35 #grey

Friday Mar 15, 2019 #

12 PM

Running 41:02 [2] 8.42 km (4:52 / km) +114m 4:34 / km
shoes: Nike Pegs 35 #grey

KB to the parliament to see what the craic is. Good fun. Then up the bog and home.

Thursday Mar 14, 2019 #

4 PM

Running warm up/down 18:00 intensity: (1:53 @1) + (10:24 @2) + (5:07 @3) + (36 @4) 4.02 km (4:29 / km)
ahr:162 max:182 shoes: Nike Pegs 35 #grey

Running intervals 27:46 intensity: (11:14 @1) + (16:22 @2) + (10 @3) 5.19 km (5:21 / km) +1m 5:20 / km
ahr:152 max:171 shoes: Adidas Adizero Cadence 2 -2014

2 sets of 5x300m’s

Alternating the lead with Oskar and kept them breezy in around 45s or so. Good fun. Very enjoyable. Fair amount of pace in the legs if you look hard enough. First time in spikes on the track in yeeeears.

Running warm up/down 23:04 intensity: (1:55 @1) + (20:22 @2) + (47 @3) 5.2 km (4:26 / km) +44m 4:16 / km
ahr:156 max:174 shoes: Nike Pegs 35 #grey

To the gyyym

Running warm up/down 8:15 intensity: (4:13 @1) + (3:59 @2) + (3 @3) 1.81 km (4:34 / km) +11m 4:26 / km
ahr:151 max:168 shoes: Nike Pegs 35 #grey

Finally homeeee
5 PM

Gym 1:00:00 [0]
weight:67.5kg

Wednesday Mar 13, 2019 #

4 PM

Running 49:31 intensity: (47:10 @1) + (2:19 @2) + (2 @3) 9.01 km (5:30 / km) +104m 5:12 / km
ahr:140 max:169 shoes: Nike Pegs 35 #grey

Easy seat recovery with Lyds.

Tuesday Mar 12, 2019 #

6 PM

Running warm up/down 19:37 intensity: (18:41 @1) + (35 @2) + (21 @3) 4.27 km (4:35 / km)
ahr:141 max:174 shoes: Nike Pegs 35 #grey

Running 10:01 intensity: (3:01 @1) + (7:00 @2) 3.11 km (3:13 / km)
ahr:152 max:160 shoes: Nike Air Zoom Mariah Flyknit R

10min tempo, clocking 80's per lap. 3:20's.

Running intervals 37:33 intensity: (26:29 @1) + (10:43 @2) + (21 @3) 7.2 km (5:13 / km) +5m 5:12 / km
ahr:146 max:178 shoes: Nike Air Zoom Mariah Flyknit R

All this complaining about rain and wind, sure there was a small breeze but nothing much more than normal.

Session was 15x400m, starting every 2:30. I was aiming for an easier start to the week so went for 10 of them. 4x150m strides at the end.

Started with a few 70's then progressed quite nicely through the session. I've not done much speed recently, need to start tuning up for the faster stuff. All pretty good fun. Good pack out the night. Took it in turns to lead so some of them ended up fairly brisk. Wasn't the lungs that were struggling, more the legs not being able to turn fast enough.

Running warm up/down 20:11 intensity: (15:06 @1) + (4:59 @2) + (6 @3) 4.01 km (5:02 / km) +33m 4:50 / km
ahr:149 max:168 shoes: Nike Pegs 35 #grey

Monday Mar 11, 2019 #

4 PM

Running 41:18 [1] 9.06 km (4:34 / km) +110m 4:18 / km
ahr:126 max:146 shoes: Nike Pegs 35 #grey

Easy with Jonny.
5 PM

Gym 1:00:00 [0]
weight:67.8kg

gym ting

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