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Training Log Archive: Lexc

In the 7 days ending Feb 23, 2020:

activity # timemileskm+m
  Running7 6:04:51 51.69(7:03) 83.19(4:23) 212
  Gym1 1:00:00
  Total8 7:04:51 51.69 83.19 212
  [1-5]7 6:04:51

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MoTuWeThFrSaSu

Sunday Feb 23, 2020 #

11 AM

Running 1:42:21 intensity: (32:41 @1) + (1:07:17 @2) + (2:23 @3) 23.05 km (4:26 / km) +83m 4:22 / km
ahr:153 max:174 shoes: Saucony Jazz 21

Long run with the boys x

Saturday Feb 22, 2020 #

9 AM

Running 11:22 intensity: (8:51 @1) + (2:31 @2) 2.45 km (4:39 / km) +3m 4:37 / km
ahr:141 max:161 shoes: Nike Pegs 36

Shake out
1 PM

Running warm up/down 18:48 intensity: (15:48 @1) + (3:00 @2) 3.47 km (5:25 / km) +37m 5:08 / km
ahr:143 max:159 shoes: Nike Pegs 36

Running race 37:37 [5] 10.22 km (3:41 / km) +5m 3:40 / km
ahr:137 max:159 shoes: Saucony Havok XC 2

Scottish Nationals.

Wet, muddy, snowing, lovely. Probably my best race of the season but I don't know how much that really says! Certainly closest to Jack I've been (minute behind) so was happy with that. Some great running from the boys meant I was bringing up the rear team wise so was good to keep the legs moving. Finished pretty strongly too with a 2:36/km last 220m. Tidy. Managed to dip Max on the line too.

Started fairly cautiously, not really feeling particularly good but definitely grew into the race. Tucked in and worked really well with a Shettleston runner, slowly trying to chase down the stragglers from the front group. Managed to finally make contact with the back of the Haries pack right at the end. Cool to have all 6 of us within a minute.

Shame the season is ending when it is, I feel like I was just beginning to find my flow again. Still, some good work been done and plenty more to come. Great from the boys to finish second team - everyone fully firing what could have been.... Still, really buzzed with that team result. Last XC before the team disbands a bit. Best Haries result (for the men) in over 50 years! Shows the depth we have.

Running warm up/down 16:50 intensity: (16:27 @1) + (23 @2) 3.02 km (5:35 / km) +33m 5:18 / km
ahr:132 max:157 shoes: Nike Pegs 36

Friday Feb 21, 2020 #

Note
(rest day)

Thursday Feb 20, 2020 #

5 PM

Running 37:42 intensity: (20:57 @1) + (14:21 @2) + (1:42 @3) + (42 @4) 8.31 km (4:32 / km) +24m 4:28 / km
ahr:150 max:187 shoes: Nike Pegs 36

Easy + strides + the boys = nationals on Saturday.
Was pure shifting on the strides. Good stuff.

Wednesday Feb 19, 2020 #

5 PM

Running 37:01 intensity: (34:29 @1) + (2:32 @2) 8.23 km (4:30 / km) +4m 4:29 / km
ahr:143 max:161 shoes: Saucony Jazz 21

Easy with Jack, Finn and Bobby.

Tuesday Feb 18, 2020 #

4 PM

Running warm up/down 16:56 intensity: (16:18 @1) + (38 @2) 3.76 km (4:30 / km) +11m 4:26 / km
ahr:138 max:163 shoes: Saucony Jazz 21

Running intervals 30:00 intensity: (9 @2) + (6:35 @3) + (21:37 @4) + (1:39 @5) 9.05 km (3:19 / km)
ahr:184 max:194 shoes: Nike Zoom Fly Flyknit

3 x 8mins [2mins]

Wanted to not pop this session. Stuck in behind Elisha and Jack on the first, nestled in nicely out of the wind. Had wanted to go off a bit more conservatively but hey, here we go, ride or die from here. Stuck with and managed to up the pace on the next two. Very pleasing. Good stuff. Kudos to Jack for being my windbreak for the session.

Running 6:23 intensity: (1:21 @1) + (3:09 @2) + (1:47 @3) + (6 @4) 1.3 km (4:54 / km)
ahr:160 max:181 shoes: Nike Zoom Fly Flyknit

4 x 20s strides

Running warm up/down 15:42 intensity: (10:48 @1) + (4:54 @2) 3.24 km (4:51 / km) +7m 4:48 / km
ahr:148 max:158 shoes: Nike Zoom Fly Flyknit

Monday Feb 17, 2020 #

4 PM

Running 34:09 intensity: (26:54 @1) + (7:13 @2) + (2 @3) 7.11 km (4:48 / km) +6m 4:47 / km
ahr:137 max:167 shoes: Saucony Jazz 21

Easy with Lyds x
Easy without Lyds.
6 PM

Gym 1:00:00 [0]

Gym with Bobby!

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