Training Log Archive: RHFIn the 7 days ending Dec 11, 2016:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||
Sunday Dec 11, 2016 #
Running race 29:26 [4] 7.65 km (3:51 / km)
shoes: X-Talon 212 2016
Plan was to take it steady then try and work up the field. The course always has a rapid start, so flat on edge of the old airfield. I didn't worry too much and let a couple of guys go past. Worked up on the muddy section by the river and on the hill (5th place) then two guys came past on the plateau and I didn't have much to give. Got to the muddy downhilll on their shoulders and dropped fast, dropping both of them. Worked hard on the final uphill and cruised to the line. Such fun and such a good course. Good to not have to work too hard and happy with the position (same as the first one at Fleming Park).
Running warm up/down 9:02 [2] 1.8 km (5:01 / km)
shoes: X-Talon 212 2016
Running warm up/down 16:36 [2] 3.19 km (5:12 / km)
shoes: X-Talon 212 2016
Saturday Dec 10, 2016 #
Running 24:34 [3] 5.05 km (4:52 / km)
shoes: Brooks Vapor 2 2016
Friday Dec 9, 2016 #
Cycling 22:00 [2] 8.0 km (2:45 / km)
Running 39:58 [3] 8.08 km (4:57 / km)
shoes: Brooks 14
Lordshill 10km route up Lee Lane (without extension to make it 5miles). Legs still not feeling 100%, tight calves...
Cycling 25:00 [2] 9.0 km (2:47 / km)
Thursday Dec 8, 2016 #
Cycling 23:00 [2] 8.0 km (2:53 / km)
Cycling 21:00 [2] 8.0 km (2:38 / km)
Running 59:08 [3] 12.01 km (4:55 / km)
shoes: Brooks Vapor 2 2016
Botley Road to Dukes mill, through town to Fishlake, lap of Abbotswood then home via Mountbatten
Legs still not feeling great, calves in particular are tight. New socks may be slightly thinner than usual.
Yoga/Stretching/S&C 30:00 [1]
Wednesday Dec 7, 2016 #
Cycling 23:00 [2] 8.0 km (2:53 / km)
Cycling 23:00 [2] 8.0 km (2:53 / km)
Yoga/Stretching/S&C 20:00 [1]
Tuesday Dec 6, 2016 #
Running 45:19 [2] 7.5 km (6:03 / km)
shoes: Brooks Vapor 2 2016
So many people out! Treasure hunt style around the Church Lane/Nursling church loop. Very easy pace finding clues and hidden treasure.
Running warm up/down 24:24 [2] 4.44 km (5:30 / km)
shoes: Brooks Vapor 2 2016
Running intervals 28:25 [5] 5.65 km (5:02 / km)
shoes: Brooks Vapor 2 2016
Running warm up/down 19:43 [2] 3.55 km (5:33 / km)
shoes: Brooks Vapor 2 2016
Monday Dec 5, 2016 #
Cycling 23:00 [2] 8.0 km (2:53 / km)
Cycling 23:00 [2] 8.0 km (2:53 / km)
Yoga/Stretching/S&C 25:00 [1]