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Training Log Archive: Pablova

In the 7 days ending Apr 22, 2018:

activity	#	time	miles		km		+m
Running (road+path)	5	5:58:50	47.0	(7:38)	75.64	(4:45)	1242
Running (mostly off-road)	5	2:30:29	20.75	(7:15)	33.4	(4:30)	699
XT	2	1:20:07	5.0	(16:02)	8.04	(9:58)
S&C	1	15:00
Total	13	10:04:26	72.75		117.08		1941
[1-5]	12	9:49:26

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Sunday Apr 22, 2018 #

6 AM

Running (road+path) (Easy) 2:01:08 [2] 25.25 km (4:48 / km) +425m 4:25 / km

Easy around B&B and Mortonhall. Much DOMS and tightness in my glutes and hamstrings especially - over-striding on the descents yesterday I think. So any descents on this run were quite tender! Rest of legs seemed fine though.

Saturday Apr 21, 2018 #

8 AM

Running (mostly off-road) (Easy) 14:56 [1] 3.31 km (4:31 / km) +4m 4:29 / km

Pre-brekky

Fancied doing a quick loosener which seemed to work. Lap of the Meadows and back is quite good for this.

12 PM

Running (mostly off-road) warm up/down 28:12 [2] 5.77 km (4:53 / km) +70m 4:37 / km

Down to Holyrood, then a lap of the Bog with some others before the start. Warm and sunny day with not much wind. Dry underfoot except parts of the Bog.

1 PM

Running (mostly off-road) race 26:08 [5] 6.51 km (4:01 / km) +327m 3:13 / km

Hunters Bog Trot Hill Race

Running (mostly off-road) warm up/down 9:35 [1] 1.53 km (6:15 / km) +23m 5:49 / km

Lap of the Bog with some others before prizes - could feel the legs start to stiffen up, to be expected!

3 PM

Running (mostly off-road) (Easy) 18:33 [2] 3.4 km (5:28 / km) +64m 4:59 / km

Back home with Waldorf, the pack packed out with beer bottles... Felt the legs start to stiffen up, to be expected!

Friday Apr 20, 2018 #

6 AM

Running (road+path) (Easy) 40:33 [2] 9.47 km (4:17 / km) +35m 4:12 / km

Easy one before work with strides at the end. Felt better as it went on.

Thursday Apr 19, 2018 #

7 AM

XT (Easy) 40:04 [1] 4.02 km (9:58 / km)
ahr:135 max:146

5 PM

Running (road+path) (Easy) 41:11 [2] 8.52 km (4:50 / km) +108m 4:33 / km

Easy with Ewan up to the local hill and back - very nice sunny evening and the vests and sunnies came out. Felt decent once got going.

Wednesday Apr 18, 2018 #

8 AM

Running (mostly off-road) 53:05 [4] 12.89 km (4:07 / km) +211m 3:48 / km

20' WU ; 25' flattish tempo + AS tempo

Felt ok warming up down to Holyrood. Flattish tempo around the park didn't feel anything special, wasn't quite as fast as I wanted. Bit of a blustering wind and just felt like I was sinking a bit in the ground. Going straight into the uphill tempo was hard, good quad burn all the way to the summit.

9 AM

Running (road+path) (Easy) 1:35:58 [2] 18.25 km (5:16 / km) +391m 4:45 / km

Extended warm-down with a few others, joining them for part of the 7 Hills route (Calton Hill to Craiglockhart). Very enjoyable, and the sun emerged as we got started which was nice. Chill pace, legs tired by the end - threw in some strides before the flat to get things moving again.

11 AM

S&C 15:00 [0]

Tuesday Apr 17, 2018 #

7 AM

XT (Easy) 40:03 [1] 4.02 km (9:57 / km)
ahr:137 max:152

4 PM

Running (road+path) (Easy) 1:00:00 [2] 14.15 km (4:14 / km) +283m 3:51 / km

Was playing around with the navigation feature of the watch, but I didn't realise it doesn't record your move automatically when you select to follow the route. I forgot to clock the time I started off, so just put an hour down - was probably a bit more.

Legs really heavy at the start, lead like almost - from day off and massage yesterday and/or XT this morning I think. Maybe my body has got used to running everyday the last couple weeks. Everything felt better as got into it and put some hills in. Very nice sunny evening and warm.

Monday Apr 16, 2018 #

Note
(rest day)

Massage. Usual lateral calf tightness, as well as high hamstring/glutes.

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