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Training Log Archive: Pablova

In the 7 days ending May 11, 2019:

activity	#	time	miles		km		+m
Running (road+path)	8	6:23:36	40.82	(9:24)	65.69	(5:50)	2737
Running (mostly off-road)	6	5:57:17	35.63	(10:02)	57.34	(6:14)	3779
S&C	2	35:00
Total	14	12:55:53	76.45		123.03		6516
[1-5]	12	12:20:53

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Saturday May 11, 2019 #

11 AM

Running (mostly off-road) (Easy) 1:01:32 [2] 9.51 km (6:28 / km) +483m 5:10 / km

Easy on some Fletta plus other little trails with Louise. Very humid today, legs felt a lot better than yesterday. Did some gradual hill strides outside the house at the end which felt good.

Friday May 10, 2019 #

9 AM

Running (road+path) (Easy) 1:01:36 [2] 10.54 km (5:51 / km) +721m 4:21 / km

With Andy on some of the Fletta Trail then looped back round to home on a higher trail. Legs pretty dead at the start, but then fairly quickly perked up. Super fun trails.

Thursday May 9, 2019 #

8 AM

Running (mostly off-road) (Easy) 1:42:33 [2] 17.67 km (5:48 / km) +1036m 4:29 / km

Explored some trails on the other side of the valley. Legs going well once the downhill into town was done. Nice warm day, then a wee shop trip before heading back up the hill to home.

4 PM

Running (mostly off-road) (Easy) 1:16:28 [2] 9.32 km (8:12 / km) +998m 5:21 / km

Steep run straight up from the house with everyone and a couple of local friends. Really cool trails and epic views across the valley with the setting sun.

Wednesday May 8, 2019 #

9 AM

Running (road+path) warm up/down 45:15 [2] 8.53 km (5:18 / km) +288m 4:32 / km

Warm-down run a few times along the river path and then back up to the house.

Running (mostly off-road) 24:01 [4] 6.71 km (3:35 / km)

6x3' (1')

Chillier morning. Session along a nice gravel dirt river path. Slight cold this week so wasn't sure what to do for this session as just felt a bit under the weather. Definitely not Andy's full session anyway.... so ended up with this, which felt about right duration and intensity wise. Legs not too sparky, just a bit lead-like. Finished ok though.

Running (road+path) warm up/down 21:33 [2] 4.58 km (4:42 / km) +4m 4:41 / km

Warm-up down to town and then some strides. Legs felt a bit heavy.

11 AM

S&C 15:00 [0]

Tuesday May 7, 2019 #

9 AM

Running (road+path) 1:00:56 [2] 14.75 km (4:08 / km) +141m 3:57 / km
ahr:176 max:212

Steady one with Andy down to town and then exploring the river trails for session routes etc. Legs a bit stiff/heavy to start with but eased out well.

10 AM

Running (road+path) 18:08 [2] 2.29 km (7:54 / km) +290m 4:51 / km
ahr:160 max:186

The uphill shop carrying races

Monday May 6, 2019 #

9 AM

Running (road+path) warm up/down 27:44 [2] 4.9 km (5:40 / km) +14m 5:35 / km
ahr:179 max:205

Running (mostly off-road) hills 30:00 [4] 5.67 km (5:18 / km) +743m 3:12 / km
ahr:183 max:197

30' uphill tempo

Good session. Started it down in town just in case things got too snowy higher up. Followed the main road to start with then onto a smaller track, a really good route, just a couple of small slightly flatter sections. Andy started quite hard, so a slight shock to the system to begin with, but looking back it was good as races don't usually start easy... The middle section was tough because of this, looking down at my watch the first time it was (annoyingly only!) 13'. We kept working well though and soon the end was nigh. Felt slightly light headed when we stopped, and very dry throat. Nice mountain breeze most the way up to counter the sun.

10 AM

Running (road+path) warm up/down 37:47 [1] 5.53 km (6:50 / km) +158m 5:59 / km
ahr:161 max:190

2 PM

S&C 20:00 [0]

3 PM

Running (mostly off-road) (Easy) 1:02:43 [1] 8.45 km (7:25 / km) +519m 5:41 / km
ahr:170 max:206

Nice loop with the others around some of the Fletta trail loop. Lovely trails and evening sun. Legs felt decent.

Sunday May 5, 2019 #

10 AM

Running (road+path) (Easy) 1:08:05 [1] 10.21 km (6:40 / km) +610m 5:08 / km
ahr:162 max:215

Race cancelled. A very odd morning getting up and ready for racing, and then seeing the postponements and eventual cancellation coming through. Packed up and went down to Marone to meet the others before heading off for a wee run. Legs were quite confused.

5 PM

Running (road+path) 42:32 [3] 4.35 km (9:47 / km) +511m 6:10 / km
ahr:150 max:200

Easy with the others up the (very) steep road from the new place in Malonno. Then did 10x10" (2') hill sprints, which turned out to be very competetive... good fun and tougher than thought!

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