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Training Log Archive: АТ

In the 7 days ending Nov 11, 2018:

activity # timemileskm+mload
  Running7 6:38:27 47.21(8:26) 75.98(5:15) 1234204.8
  S & C4 2:50:0042.5
  Stretching/ Rolling7 1:50:00
  XT3 1:30:0022.5
  Drills1 9:242.1
  Total20 12:57:51 47.21 75.98 1234271.9
  [1-5]13 10:57:12
averages - sleep:9

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MoTuWeThFrSaSu

Sunday Nov 11, 2018 #

10 AM

S & C 30:00 [1]
shoes: Salomon S-Lab Sonic

Plyo session at the BOF weekend.
2 PM

Running long 1:40:25 intensity: (2:08 @0) + (25:46 @1) + (48:43 @2) + (23:48 @3) 17.4 km (5:46 / km) +434m 5:08 / km
ahr:145 max:172 shoes: Inov8 TrailTalon 275

Long run on the seat. With Niamh then Zac then solo. Feeling okay but not amazing, just plodding along.
9 PM

Stretching/ Rolling 15:00 [0]

Saturday Nov 10, 2018 #

9 AM

Running warm up/down 19:53 intensity: (31 @0) + (5:52 @1) + (13:30 @2) 3.6 km (5:31 / km) +23m 5:21 / km
ahr:138 max:153 shoes: NB Fuelcell Impulse

Drills 9:24 intensity: (3:39 @0) + (3:13 @1) + (2:21 @2) + (11 @3)
ahr:125 max:160 shoes: NB Fuelcell Impulse

Running 9:38 intensity: (1 @0) + (7 @1) + (5 @2) + (42 @3) + (4:02 @4) + (4:41 @5) 3.0 km (3:13 / km)
ahr:182 max:190 shoes: NB Fuelcell Impulse

BOF 3km TT - 9.38

Got gased in the final straight but okay. Want to be closer to 9 by the summer.

Running warm up/down 9:57 intensity: (21 @0) + (3:32 @1) + (6:04 @2) 1.78 km (5:35 / km)
ahr:137 max:151 shoes: NB Fuelcell Impulse

11 AM

Running hills 23:37 intensity: (3:28 @0) + (5:56 @1) + (11:18 @2) + (2:51 @3) + (4 @4) 4.36 km (5:25 / km) +186m 4:28 / km
ahr:137 max:177 shoes: Inov8 TrailTalon 275

Hill technique session, done by Jackie and Bash so quite insightful.
1 PM

S & C 20:00 [1]
shoes: Nike Lunaracer +3 SP16

Injury prevention workshop.
9 PM

Stretching/ Rolling 15:00 [0]

Friday Nov 9, 2018 #

3 PM

XT 30:00 [1]
ahr:110 max:143 slept:10.0 (rest day) shoes: Nike Lunaracer +3 SP16

15' Elliptical, 15' Spinning. With Spendog and then a sauna after, very noice!
10 PM

Stretching/ Rolling 15:00 [0]

Thursday Nov 8, 2018 #

7 AM

S & C (Gym) 1:00:00 [1]
shoes: Nike Lunaracer +3 SP16

Morning gym. Felt fine getting up, not tired. Was feeling a bit sick at the start due to just eating breakfast but then was all good by the end. Kinda enjoyed it.
6 PM

Running warm up/down 13:34 intensity: (23 @0) + (9:44 @1) + (3:27 @2) 2.65 km (5:07 / km) +6m 5:04 / km
ahr:133 max:142 shoes: NB Fuelcell Impulse

Running tempo 33:11 intensity: (1 @0) + (8 @1) + (1:17 @2) + (17:43 @3) + (8:47 @4) + (5:15 @5) 9.02 km (3:41 / km)
ahr:172 max:188 shoes: NB Fuelcell Impulse

9km Progression.
As we can see I swapped Tuesday and Thursdays runs round this week because I massiveky over cooked it last week, especially at the weekend. So at the start of this week I was feeling fairly ded and not the recovered feel I'd want after an easy week. Basiaclly just need to be sensible.
Anyways session went okay, but was a damp slippy night on the meadows which made things harder to keep the pace going. Hit all the splits despite ending up running ~150m further round the meadows than the last two times, thanks for that treat Garmin. Anyways the legs felt fine which is the main thing.

*been playing around with HR zones so unsure if this intensity graph is actually correct...!

Running intervals 5:50 intensity: (7 @0) + (1:38 @1) + (1:48 @2) + (2:09 @3) + (8 @4) 0.81 km (7:13 / km)
ahr:148 max:177 shoes: NB Fuelcell Impulse

5 * 20s [60s] Strides.

Running warm up/down 14:03 intensity: (2:41 @1) + (11:04 @2) + (18 @3) 2.37 km (5:55 / km)
ahr:140 max:158 shoes: NB Fuelcell Impulse

9 PM

Stretching/ Rolling 15:00 [0]

Wednesday Nov 7, 2018 #

8 AM

XT (Swimming) 30:00 [1]
slept:10.0

Swim avec Felix. All good fun and feeling good after a big sleep :)
2 PM

Running 1:17:25 intensity: (22:55 @1) + (40:20 @2) + (14:10 @3) 14.16 km (5:28 / km) +323m 4:54 / km
ahr:144 max:171 shoes: Inov8 TrailTalon 275

EUOC Long Run. Good geoup of bois
10 PM

Stretching/ Rolling 15:00 [0]

Tuesday Nov 6, 2018 #

4 PM

Running 1:00:00 intensity: (29:21 @1) + (28:52 @2) + (1:47 @3) 10.72 km (5:36 / km) +198m 5:07 / km
ahr:139 max:161 slept:7.0 shoes: Inov8 TrailTalon 275

Recovery plod.
7 PM

Stretching/ Rolling 18:00 [0]

Monday Nov 5, 2018 #

7 AM

Running 30:54 intensity: (18:19 @1) + (12:35 @2) 6.1 km (5:04 / km) +65m 4:49 / km
ahr:136 max:150 shoes: Salomon S-Lab Sonic

Easy morning 30'. Was feeling fairly wiped out yesterday afternoon but got better after tea. A bit sleepy this morning but fine once got going. Quads tired and V stiff but not sore :)
4 PM

XT (Spinning) 30:00 [1]
ahr:115 max:125 shoes: Nike Lunaracer +3 SP16

S & C (Gym) 1:00:00 [1]
shoes: Nike Lunaracer +3 SP16

Normal monday gym. A little heavy legged so was a bit of a grind. Enjoyed it tho as always :)
10 PM

Stretching/ Rolling 17:00 [0]

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