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Training Log Archive: RHF

In the 7 days ending Nov 27, 2016:

activity

time

miles

Running

4:13:25

31.12

(8:09)

50.08

(5:04)

Cycling

2:19:00

29.83

(4:40)

48.0

(2:54)

Yoga/Stretching/S&C

1:20:00

Total

7:52:25

60.94

98.08

1:46

0:00

» now

Saturday Nov 26, 2016 #

10 AM

Running warm up/down 13:19 [2] 2.54 km (5:15 / km)
shoes: Brooks Vapor 2 2016

Running intervals 28:32 [5] 6.09 km (4:41 / km)
shoes: X-Talon 212 2015

Lyndhurst sand dunes: 5 reps, 2*5mins grass tempo, 5mins fartlek
Not the best prep for this, poor nights sleep, no breakfast and running late. Tried to psych myself up for it, sand dunes see always fun and always good training. In a pair with Tom Cully for the reps, worked hard. Tried to travel a similar distance to last time for the tempo, quite close to Tom and Sam :) in touch for the final fartlek too. Another good session

11 AM

Running warm up/down 10:46 [2] 1.7 km (6:20 / km)
shoes: X-Talon 212 2015

Steady cool down as a group. Legs felt like jelly. Small tightness/niggle on right side of knee joint.

Friday Nov 25, 2016 #

4 PM

Running 1:02:28 [3] 13.31 km (4:42 / km)
shoes: Brooks Vapor 2 2016

OS Handicap loop + run by my new place
Happy with the pace, most of it in the light. Nice fun run.

Thursday Nov 24, 2016 #

7 AM

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

Cycle in via Baddesley. Felt good.
Need to remember that Thursday is Baddesley bin day. Tried to be safe and confident overtaking but still got cut up!

5 PM

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

Cycle back via Lee Lane. Always feels like an adventure in the dark.

6 PM

Running 33:43 [3] 6.65 km (5:04 / km)
shoes: Brooks 14

Loop around town, jog to the library. Felt fine.

9 PM

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

Wednesday Nov 23, 2016 #

8 AM

Running 31:56 [3] 6.01 km (5:19 / km)
shoes: Brooks Vapor 2 2016

Run into work over Toothill
Legs a bit tired but largely alright. Spent ages faffing at home and wish liked to have left earlier.

5 PM

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

Cycle back via Baddesley. Lots of warm clothing on made it rather pleasant.

Tuesday Nov 22, 2016 #

8 AM

Cycling 24:00 [2] 8.0 km (3:00 / km)

Cycle in via Lee Lane. Heavy bag today

6 PM

Running warm up/down 24:12 [2] 4.48 km (5:24 / km)
shoes: Brooks 14

7 PM

Running intervals 22:08 [5] 4.94 km (4:29 / km)
shoes: Brooks 14

Reps: 20*200m (30s) 34.9-37.7s first 10 reps 37ers then 36s
Good session, first half with James we then caught Georgina, Shaun and Sarah. Quite a few people around for the later reps. Tried to focus on driving the arms on the second half of each rep, definitely helped.

Running warm up/down 26:21 [2] 4.36 km (6:03 / km)
shoes: Brooks 14

Monday Nov 21, 2016 #

7 AM

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

Cycle in via Lee Lane. One of the worst rides ever. Dark, rainy, cold and miserable.

12 PM

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

5 PM

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

Cycle back via Baddesley. Dark but not bad weather. New headlight and battery arrived which lights things up nicely again.

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