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Training Log Archive: ba-ba

In the 7 days ending Dec 25, 2016:

activity # timemileskm+mload
  Running - Road9 5:20:57 42.44(7:34) 68.3(4:42) 1089685.3
  Running - Trail3 4:48:20 33.05(8:43) 53.19(5:25) 1661777.1
  Total12 10:09:17 75.5(8:04) 121.5(5:01) 27501462.4
averages - sleep:7.4 rhr:37 weight:72.4kg

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MoTuWeThFrSaSu

Sunday Dec 25, 2016 #

9 AM

Running - Trail 2:27:53 intensity: (2:58 @1) + (50:12 @2) + (1:14:22 @3) + (20:21 @4) 27.5 km (5:23 / km) +909m 4:37 / km
ahr:148 max:161 slept:6.0 shoes: Mudclaw 300 B/R

Kinder Klassisch. Churn, Peep O'Day, Famine, SHead, Knoll, west edge (at which point the clag lifted), Mill and Burnt hills, Chunal, Matley Moor where I swept up the Pennine run for a bit, Lantern Pike then home.
Had some porridge 45mins before heading out, ate nothing whilst running. Felt crap on the first hill but was feeling ok for the rest. Cracker!

Saturday Dec 24, 2016 #

8 AM

Running - Road 12:57 intensity: (1:50 @1) + (8:04 @2) + (3:03 @3) 2.81 km (4:37 / km) +32m 4:22 / km
ahr:141 max:152 slept:7.0 shoes: VJ Irock2

Running - Road tempo 18:36 intensity: (9 @2) + (34 @3) + (9:50 @4) + (8:03 @5) 4.89 km (3:48 / km) +134m 3:21 / km
ahr:169 max:176 shoes: VJ Irock2

Lyme Park Parkrun. First climb was a bit of a shock but got moving (albeit not very quickly) eventually.

Running - Road 12:24 intensity: (51 @1) + (2:29 @2) + (5:34 @3) + (3:30 @4) 2.55 km (4:52 / km) +53m 4:24 / km
ahr:149 max:162 shoes: VJ Irock2

12 PM

Running - Trail 1:16:02 intensity: (1:26 @1) + (26:36 @2) + (27:03 @3) + (20:57 @4) 13.22 km (5:45 / km) +514m 4:49 / km
ahr:149 max:164 shoes: Mudclaw 300 B/R

Parked at Chunal, ran over Harry Hut and Mill Hill on to Kinder to check lines to the new Trigger CP. Bit blowy.

Friday Dec 23, 2016 #

9 AM

Running - Road 34:57 intensity: (26:41 @1) + (6:32 @2) + (1:44 @3) 6.52 km (5:21 / km) +65m 5:06 / km
ahr:119 max:139 slept:8.0 shoes: Brookes Cascadia 10

Very easy along the trail with Hands.

Thursday Dec 22, 2016 #

9 AM

Running - Trail 1:04:25 intensity: (11:09 @1) + (25:09 @2) + (24:14 @3) + (3:53 @4) 12.48 km (5:10 / km) +238m 4:43 / km
ahr:139 max:169 slept:8.0 shoes: Mudclaw 300 B/R

Goathland Moor with large familiar (la familia) Bradley. Looped about a bit. Body felt better after having felt rotten to start with. Hrs higher than anticipated for most it would appear.
6 PM

Running - Road 30:48 intensity: (45 @1) + (25:04 @2) + (4:59 @3) 6.77 km (4:33 / km) +57m 4:22 / km
ahr:139 max:154 shoes: Brookes Cascadia 10

Out to Grosmont and back on the rail trail burning off lunchtime'so Whitby fish and chips and post-nap wake-up. Initially had plans to do some sprints/hills but not feeling it.
Late winter target has been confirmed. Excited and terrified in equal measure.

Wednesday Dec 21, 2016 #

8 AM

Running - Road 19:40 intensity: (8:21 @1) + (11:19 @2) 3.99 km (4:56 / km) +50m 4:38 / km
ahr:124 max:139 slept:7.5 shoes: NB 450v3 BRIGHTBLUE

1 PM

Running - Road 20:52 intensity: (11:08 @1) + (9:44 @2) 4.03 km (5:11 / km) +82m 4:42 / km
ahr:124 max:144 shoes: NB 450v3 BRIGHTBLUE

Running - Road 32:42 intensity: (3:56 @1) + (24:21 @2) + (4:25 @3) 6.86 km (4:46 / km) +142m 4:19 / km
ahr:135 max:149 shoes: NB 450v3 BRIGHTBLUE

Tuesday Dec 20, 2016 #

8 AM

Running - Road 20:07 intensity: (14:20 @1) + (5:21 @2) + (26 @3) 3.95 km (5:05 / km) +50m 4:47 / km
ahr:118 max:135 rhr:37 slept:7.5 weight:72.3kg shoes: NB 450v3 BRIGHTBLUE

5 PM

Running - Road 18:59 intensity: (4:28 @1) + (12:09 @2) + (2:22 @3) 3.87 km (4:54 / km) +86m 4:25 / km
ahr:130 max:149 shoes: NB 450v3 BRIGHTBLUE

Running - Road 58:39 intensity: (1:49 @1) + (15:59 @2) + (18:03 @3) + (21:51 @4) + (57 @5) 14.2 km (4:08 / km) +203m 3:51 / km
ahr:151 max:172 shoes: NB 590v5 SpeedRide

Progression. Planned as 12@150, 10@160, 8@170, give or take.
STarted from the Broadfield. 12mins took me towards Beauchief lights; 10mins to Totley Rise; 8mins back to Beauchief lights, so first 2 gently uphill, last one gently downhill.
Then jogged up Abbey Lane before a rep up Cobnar Road and over the top.

153; 4:02.
163; 3:53
168; 3:23
Felt alright but paces not great, somewhat expected. Plan is for the next month to mainly be sessions like this before returning to the track, when tempo/progression will become my 2nd session.

Monday Dec 19, 2016 #

8 AM

Running - Road 19:52 intensity: (10:57 @1) + (7:09 @2) + (1:46 @3) 3.95 km (5:01 / km) +50m 4:44 / km
ahr:123 max:132 slept:7.5 weight:72.4kg shoes: NB 450v3 BRIGHTBLUE

6 PM

Running - Road 20:24 intensity: (12:53 @1) + (6:25 @2) + (1:06 @3) 3.9 km (5:14 / km) +85m 4:43 / km
ahr:122 max:136 shoes: NB 450v3 BRIGHTBLUE

Had designs on an evening headteacher but still feeling my way into it and plenty of opportunity over the next few weeks for hills, mud and miles.

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