Training Log Archive: CsmithIn the 7 days ending Dec 15, 2018:
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Saturday Dec 15, 2018 #
2 AM
Running race 32:00 [4] 8.0 km (4:00 / km) +50m 3:53 / km
North staffs xc crazy muddy a proper English cross country race in the rain and cold. a tester of where I'm at, an okay performance felt like I could give more so a few more weeks of training before Cheshire champs should be good in finding that last bit of potential
Wednesday Dec 12, 2018 #
9 AM
Running (shuoc Christmas fell run) 53:19 [3] 9.38 km (5:41 / km) +273m 4:58 / km
bonked yesterday on the way back from ints so was feeling the effects like a bonk hangover, struggling at the beginning but told myself it was good training for those last 10km of an ultra and just got it done, was an enjoyable easy one anyway a good shuoc group before more festivities tonight.
Tuesday Dec 11, 2018 #
10 AM
Running 45:00 [3] 10.0 km (4:30 / km)
steady 10km through the city then along the river, keeping it flat.
6 PM
Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
Running intervals (12 x 400 (60 sec) ) 16:00 [5] 4.8 km (3:20 / km)
Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
Monday Dec 10, 2018 #
3 PM
Running 2:00:00 [3] 22.0 km (5:27 / km) +350m 5:03 / km
Sunday Dec 9, 2018 #
10 AM
Running long 4:15:00 [3] 42.65 km (5:59 / km) +942m 5:23 / km
umm...didn't mean to go that far...
oh well lovely day for it first hour with mary and cat then an extra half hour with lova and megan then the rest solo. paths were muddy and slippy so to hit goal ultra race pace is very encouraging!
oh well lovely day for it first hour with mary and cat then an extra half hour with lova and megan then the rest solo. paths were muddy and slippy so to hit goal ultra race pace is very encouraging!