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Training Log Archive: Psuba

In the 1 days ending Jan 5, 2017:

activity # timemileskm+m
  Running1 1:10:52 8.88(7:59) 14.29(4:58) 173
  Total1 1:10:52 8.88(7:59) 14.29(4:58) 173
  [1-5]1 1:10:49

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Thursday Jan 5, 2017 #

8 PM

Running tempo 1:10:52 intensity: (3 @0) + (12 @1) + (26 @2) + (7:58 @3) + (34:03 @4) + (28:10 @5) 14.29 km (4:58 / km) +173m 4:41 / km
ahr:161 max:181

Toe still quite ginger so ran in the half size larger shoe which isn't really a running shoe.

Shouldn't really do this for long so hope that my toe will heal soon to a degree when I can run in a proper running shoe but I do not want to aggravate it yet. However, I wanted also to see if I can do a decent training session with it. Just straight running, no terrain yet. It was OK most of the session although I can feel it a bit afterwards.

The session itself was based on my interpretation for the Spari training session planned for today - that was suggesting 9-10x circuits in Taban - not really sure about the length and profile but I have chosen the all zig-zag routes along the seafront to Bournemouth Pier and back, which has included 7 relatively challenging uphill sections on the zig-zags.
The training was suggesting pushing the uphills, tempo on flat, and easy jog on the downhills, which I have followed, translating "pushing the uphills" into 100% effort, and tempo to aiming at 4:30 pace. And my legs are not liking me at the moment.

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