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Training Log Archive: patjaffe

In the 7 days ending Nov 19, 2017:

activity # timemileskm+m
  Running9 7:02:00 57.18(7:23) 92.02(4:35)
  Drills/Technique2 27:00
  Total9 7:29:00 57.18 92.02

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Sunday Nov 19, 2017 #

9 AM

Running long 1:52:10 [3] 23.28 km (4:49 / km)
shoes: New Balance Hierro

Saturday Nov 18, 2017 #

8 AM

Running warm up/down 15:41 [2] 3.15 km (4:59 / km)
shoes: New Balance 1500

9 AM

Running tempo 16:58 [4] 5.0 km (3:24 / km)
shoes: New Balance 1500

Highbury fields parkrun
Closest one to where I'm staying in London this weekend and thought it might be a quickish course. Unfortunately there wasn't a strong field at the front so ended up running the whole thing solo and my watch cooked it a bit and was giving me completely inaccurate paces so that didn't help either.

Running warm up/down 15:02 [2] 3.07 km (4:54 / km)
shoes: New Balance 1500

Friday Nov 17, 2017 #

11 AM

Running (Easy) 40:02 [3] 8.25 km (4:51 / km)
shoes: New Balance Hierro

Thursday Nov 16, 2017 #

10 AM

Running warm up/down 15:26 [2] 3.18 km (4:51 / km)
shoes: inov8 x-talon 200

Running (Threshold) 40:00 [4] 10.61 km (3:46 / km)
shoes: inov8 x-talon 200

Out and back along the chi canal. Comfortable enough and reasonably good fun.

Running warm up/down 15:50 [2] 3.27 km (4:51 / km)
shoes: inov8 x-talon 200

Wednesday Nov 15, 2017 #

12 PM

Running warm up/down 22:24 [2] 4.59 km (4:53 / km)
shoes: New Balance Hierro

Drills/Technique (Plyometrics) 12:00 [1]

Running warm up/down 17:34 [2] 3.55 km (4:57 / km)
shoes: New Balance Hierro

Tuesday Nov 14, 2017 #

6 PM

Running warm up/down 15:20 [2] 3.2 km (4:47 / km)
shoes: New Balance 1500

Drills/Technique 15:00 [1]

7 PM

Running intervals 47:31 [4] 11.07 km (4:18 / km)
shoes: New Balance 1500

8x~1km (90") +3x30" hills after reps 3 and 7
Did the first rep with the second group but led it pretty comfortably so hung on to the back of the front group for the rest. Nice undulating route for each rep always ending with a hill. Distances varied a bit partly because the odd reps were shorter but with more climb and also because near the end I pulled up a little early because I was getting smaller and smaller recoveries compared to the front guys. So paces for the 1k reps were:
3:28, 3:08, 3:29, 3:11, 3:34, 3:19, 3:39, 3:13

Running warm up/down 15:29 [2] 3.18 km (4:52 / km)
shoes: New Balance 1500

Monday Nov 13, 2017 #

10 AM

Running (Easy) 32:33 [2] 6.62 km (4:55 / km)
shoes: New Balance Hierro

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