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Training Log Archive: RHF

In the 7 days ending Aug 14, 2016:

activity

time

miles

Running

3:23:34

24.41

(8:20)

39.28

(5:11)

Cycling

3:04:41

41.26

(4:29)

66.4

(2:47)

Yoga/Stretching/S&C

2:05:00

Total

8:33:15

65.67

105.68

2:04

0:00

» now

Sunday Aug 14, 2016 #

9 AM

Yoga/Stretching/S&C 20:00 [1]

Stretching and some squats/dead lifts

Saturday Aug 13, 2016 #

9 AM

Running warm up/down 17:15 [2] 3.4 km (5:04 / km)
shoes: Brooks Vapor 2 2016

Lap of the lake and some drills/quick strides.

Running race 17:35 [5] 5.0 km (3:31 / km)
shoes: Brooks Racer ST5

Poole parkrun, 12th and new PB by 43s
Only decided on Tuesday to run this and knew a PB was coming. Aimed for 17:30 splits and was pretty consistent. Weather was good but with a little wind at times. Both laps of the lake the same time according to the Strava segment. Happy with that. Hopefully with a bit more racing experience I can drop it further :)

Running warm up/down 18:31 [2] 3.43 km (5:24 / km)
shoes: Brooks Racer ST5

Another lap of the lake, chatting race tactics with Emyr

7 PM

Yoga/Stretching/S&C 20:00 [1]

Friday Aug 12, 2016 #

7 AM

Running 31:33 [3] 5.64 km (5:36 / km)
shoes: Brooks 14

Lee Lane into work, down the Test Way
Legs a bit tired, due to bag and last night. Otherwise a consistent pace.

4 PM

Cycling 23:00 [2] 8.0 km (2:53 / km)

East cycle home via Lee Lane. Chat with Adrian

7 PM

Running 29:22 [3] 5.0 km (5:52 / km)
shoes: Brooks Vapor 2 2016

Evening shakeout
Jog to the track, some drills, strides and one lap at roughly race pace.

8 PM

Yoga/Stretching/S&C 35:00 [1]

In the garden

Thursday Aug 11, 2016 #

8 AM

Cycling 22:00 [2] 8.0 km (2:45 / km)

Cycle in via Lee Lane. Good pace

6 PM

Running warm up/down 25:45 [3] 4.71 km (5:28 / km)
shoes: Brooks 14

Jog to half way, big lap of the track and some drills.

7 PM

Running intervals 17:04 [5] 3.23 km (5:17 / km)
shoes: Brooks 14

Reps: 5*600m (1min) 2:16-22
Good consistent pacing, worried on a couple of them I wss dropping back but okay. Coasted to line on last rep, should've kept pushing. The other 4 reps had >2s variation. Looking forward to a quick run on Saturday.

Running warm up/down 17:04 [2] 3.23 km (5:17 / km)
shoes: Brooks 14

Big lap of the sports centre

Wednesday Aug 10, 2016 #

7 AM

Cycling 23:00 [2] 8.0 km (2:53 / km)

Cycle in via Lee Lane

12 PM

Cycling 50:41 [3] 18.4 km (2:45 / km)

Toothill reps - Dell training 3
Very casual pace to and from the hill. 3 efforts up the hill (1st and 3rd rep exactly the same time), legs burning a bit. Incredible how you develop specific fitness.

5 PM

Note

Post work volleyball

7 PM

Cycling 21:00 [3] 8.0 km (2:38 / km)

Cycle back via Lee Lane. Tires full and legs feeling good.

Monday Aug 8, 2016 #

7 AM

Cycling 22:00 [2] 8.0 km (2:45 / km)

Cycle in via Lee Lane

Yoga/Stretching/S&C 10:00 [1]

12 PM

Note

Volleyball

5 PM

Cycling 23:00 [2] 8.0 km (2:53 / km)

Cycle home via Baddesley. Good chat in the bike shed before!

6 PM

Running 29:25 [3] 5.64 km (5:13 / km)
shoes: Brooks Vapor 2 2016

Romsey loop through Woodley and down Richmond Lane
Legs felt really tired and tougher than expected. Day off tomorrow so hopefully that'll help.

7 PM

Yoga/Stretching/S&C 40:00 [1]

Stretch in front of the Olympics

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