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Training Log Archive: Whitesheep

In the 31 days ending Jan 31, 2020:

activity # timemileskm+mload
  Running (buggy/bag)26 18:04:19 116.25(9:20) 187.08(5:48) 1583380.0
  Road running11 16:54:36 136.89(7:25) 220.31(4:36) 1492578.9
  Off-road running2 2:36:17 17.95(8:43) 28.88(5:25) 28847.9
  S&C4 2:27:3044.9
  Terrain running1 1:00:37 7.83(7:44) 12.6(4:49) 15935.2
  X-training1 25:0015.8
  Total39 41:28:19 278.92 448.88 35211102.6
  [1-5]39 40:55:13

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Friday Jan 31, 2020 #

8 AM

Running (buggy/bag) 17:26 intensity: (7:29 @1) + (9:57 @2) 2.54 km (6:53 / km) +54m 6:13 / km
ahr:130 max:144 shoes: New Balance 1500 (ii)

Off-road running 1:30:32 intensity: (7:16 @1) + (1:23:16 @2) 16.48 km (5:30 / km) +158m 5:14 / km
ahr:137 max:149 shoes: inov8 roclite 243 (iii)

Easy through the mud

Running (buggy/bag) 20:01 intensity: (11:27 @1) + (8:34 @2) 2.99 km (6:42 / km) +65m 6:02 / km
ahr:125 max:148 shoes: New Balance 1500 (ii)

Thursday Jan 30, 2020 #

5 AM

Road running tempo 1:14:34 intensity: (2:08 @1) + (22:27 @2) + (5:23 @3) + (33:44 @4) + (10:52 @5) 17.04 km (4:23 / km) +125m 4:13 / km
ahr:159 max:180 shoes: Mizuno wave hitogami

Pushed on almost from the start
Reasonably hard pace but with enough left to pick it up every now and again. Felt stronger than usual on the uphill drag into Harpenden and last mile to the bell.
5 PM

Running (buggy/bag) 18:00 intensity: (4 @0) + (11:06 @1) + (6:49 @2) + (1 @3) 2.56 km (7:01 / km) +54m 6:21 / km
ahr:120 max:143 shoes: New Balance 1500 (ii)

Wednesday Jan 29, 2020 #

8 AM

Running (buggy/bag) 36:25 intensity: (13:49 @1) + (22:01 @2) + (35 @3) 5.86 km (6:13 / km) +64m 5:53 / km
ahr:132 max:154 shoes: New Balance 1500 (ii)

4 PM

Running (buggy/bag) 16:52 intensity: (4 @0) + (3:43 @1) + (13:05 @2) 3.15 km (5:21 / km) +94m 4:40 / km
ahr:132 max:148 shoes: New Balance 1500 (ii)

Tuesday Jan 28, 2020 #

8 AM

Running (buggy/bag) 40:00 intensity: (9 @0) + (14:04 @1) + (25:47 @2) 6.27 km (6:23 / km) +65m 6:04 / km
ahr:130 max:148 shoes: ASICS 2000 (ii)

6 PM

Running (buggy/bag) 18:50 intensity: (4 @0) + (6:15 @1) + (12:31 @2) 3.38 km (5:34 / km) +94m 4:53 / km
ahr:130 max:145 shoes: ASICS 2000 (ii)

Road running hills 1:02:30 intensity: (10:00 @1) + (25:00 @2) + (12:30 @3) + (7:30 @4) + (7:30 @5) 10.27 km (6:05 / km) +142m 5:41 / km
ahr:142 max:179 shoes: Saucony Type A

Variation on the usual club reps, 8x (half hill, full hill). A good bit harder than the 15 rep pyramid. As ever long recoveries with lots of people running - but that worked well for me tonight.
But mainly I will remember this session for one of the oddest men I've ever come across. A motorist drove down the (quiet residential) road as we were all running up. No doubt it was an annoyance for him; there were probably 25 of us. He then spent the best part of half an hour driving up and down the road making sure to be heading towards us as we did each rep and again as we jogged down. He must have done at least 10 reps of his own before we decided discretion was the better part of valour and moved one street across for the last few.
He got his point across I suppose, and I can see how it would be unsettling to come across a bunch of runners charging up a hill as you're trying to drive down. But... just drive on and let it go.

Monday Jan 27, 2020 #

7 PM

Off-road running 1:05:45 [1] 12.4 km (5:18 / km) +130m 5:02 / km
shoes: inov8 parkclaw

Lovely run, chose a route on soggy soft ground so I wouldn’t be tempted to push too hard and just enjoyed myself

Sunday Jan 26, 2020 #

6 AM

Road running long 2:32:56 intensity: (4:32 @1) + (1:07:00 @2) + (1:15:53 @3) + (5:31 @4) 32.33 km (4:44 / km) +278m 4:32 / km
ahr:150 max:169 shoes: New Balance 1500 (ii)

Nice route out to ayot greenway. The others had gone easy yesterday so I was a lot less fresh, but managed to get by most of this at a steady effort. A few decent hills had me working and for the last 3-4 miles I was really running on fumes (as planned).
Feels good to be able to put in nearly 5 hours of effort on the weekend, think it is the months of base miles earlier on letting me get away with this. Also getting a bit of confidence back after the first couple of weeks of the year, when I think the 2-3 weeks off with shin splints left me playing a little bit of catch up.

Saturday Jan 25, 2020 #

8 AM

Road running long 2:13:42 intensity: (42 @1) + (20:52 @2) + (58:29 @3) + (38:55 @4) + (14:44 @5) 30.66 km (4:22 / km) +161m 4:15 / km
ahr:160 max:181 shoes: Mizuno wave hitogami

8km progression, 5km tempo, 8km progression, 5km marathon pace
Overall a good 10-12 miles at marathon pace with the parkrun in the middle a bit quicker at 18:58. The last 5k was 20:23 but with a bit of height gain, pedestrians to dodge and some road crossings it was probably worth a flat 20 mins.
Hard but I wasn’t broken by the end by any means.

Friday Jan 24, 2020 #

11 AM

Running (buggy/bag) 26:43 intensity: (14 @0) + (14:25 @1) + (12:02 @2) + (2 @3) 4.15 km (6:27 / km) +53m 6:03 / km
ahr:126 max:144 shoes: ASICS 2000 (ii)

6 PM

Running (buggy/bag) 43:22 intensity: (1:25 @1) + (41:57 @2) 8.7 km (4:59 / km) +74m 4:47 / km
ahr:139 max:148 shoes: ASICS 2000 (ii)

Thursday Jan 23, 2020 #

8 PM

S&C 50:00 intensity: (5:00 @0) + (15:00 @1) + (15:00 @2) + (15:00 @3)

weights then the harder yoga

Wednesday Jan 22, 2020 #

8 AM

Running (buggy/bag) 32:12 intensity: (1 @0) + (11:21 @1) + (20:50 @2) 5.08 km (6:20 / km) +95m 5:48 / km
ahr:131 max:149 shoes: ASICS 2000 (ii)

5 PM

Running (buggy/bag) 37:06 intensity: (16:55 @1) + (20:11 @2) 6.17 km (6:01 / km) +97m 5:35 / km
ahr:128 max:144 shoes: ASICS 2000 (ii)

Tuesday Jan 21, 2020 #

5 AM

Road running intervals 1:30:39 intensity: (8:23 @1) + (19:26 @2) + (12:59 @3) + (40:21 @4) + (9:30 @5) 20.01 km (4:32 / km) +53m 4:28 / km
ahr:158 max:178 shoes: New Balance 1500 (ii)

4x 2 miles roughly every 15 mins - plus a bonus 1km as I missed the group at the start but caught them about to start their second as I was part way through my second.
As a result times were a bit mixed. Ran 12:12 for the first rep and if I’d kept that up I’d have been pleased. However once I joined the others I was happy to sit in at more like 12:30s as I’d done the extra k with no extra rest.
Still fairly cooked by the end and starting to feel the cold.

Monday Jan 20, 2020 #

7 AM

Running (buggy/bag) 22:24 intensity: (4:09 @1) + (18:15 @2) 3.96 km (5:40 / km) +13m 5:34 / km
ahr:136 max:147 shoes: New Balance 1500 (ii)

7 PM

Running (buggy/bag) 56:41 intensity: (1:06 @1) + (35:36 @2) + (19:59 @3) 11.76 km (4:49 / km) +155m 4:31 / km
ahr:147 max:157 shoes: New Balance 1500 (ii)

Keener pace than a couple of weeks ago with a head torch this time
Possibly on the quick side with a bag but was feeling decent

Sunday Jan 19, 2020 #

8 AM

Road running race 1:03:39 intensity: (27:00 @4) + (36:39 @5) 10.0 mi (6:22 / mi) +120m 6:08 / mi
ahr:173 max:183 shoes: Mizuno wave hitogami

Fred Hughes
Somewhere in between marathon effort and flat out. Bits felt reasonably cruisey but with the rolling hills and icy patches I also had to dig in a little to keep the pace up. Happy to let myself get boxed in and started very steady as a result, was about 7-8 miles in before I stopped overtaking.
Bit surprised to be a minute quicker than two years ago with a lower hr and 10k in my legs on the way there. Hopefully that is a good sign.

Running (buggy/bag) 1:10:20 [1] 11.7 km (6:01 / km) +120m 5:43 / km
ahr:129 shoes: Mizuno wave hitogami

Easy to the race with sal and a little warm down after

Saturday Jan 18, 2020 #

9 AM

Running (buggy/bag) 26:30 intensity: (10 @1) + (1:28 @2) + (19:02 @3) + (5:50 @4) 5.11 km (5:11 / km) +28m 5:03 / km
ahr:159 max:173 shoes: New Balance 1500 (ii)

Icy weather route so three laps of the muddy bumpy fields. Bit silly with a buggy really but it was a lovely morning to be out.

Friday Jan 17, 2020 #

7 PM

Terrain running 1:00:37 intensity: (1:24 @1) + (10:00 @2) + (34:01 @3) + (15:03 @4) + (9 @5) 12.6 km (4:49 / km) +159m 4:32 / km
ahr:157 max:175 shoes: inov8 roclite 243 (iii)

Mixture of all kinds of running, hills, tempo, marathon pace, steady, easy.

Thursday Jan 16, 2020 #

8 PM

S&C 40:00 intensity: (10:00 @0) + (10:00 @1) + (10:00 @2) + (10:00 @3)

Wednesday Jan 15, 2020 #

8 PM

Road running 45:34 [1] 8.4 km (5:25 / km) +54m 5:15 / km
ahr:135 shoes: ASICS 2000 (ii)

Nice and easy with a couple of the guys. Nice to clear my head and get some fresh air.

Tuesday Jan 14, 2020 #

7 PM

Road running intervals 1:13:02 intensity: (1:03 @1) + (13:42 @2) + (17:44 @3) + (25:56 @4) + (14:37 @5) 17.0 km (4:18 / km) +75m 4:12 / km
ahr:162 max:182 shoes: Asics Hyperspeed (ii)

8x 1 mile, sort of
Treadmill reps, staved off the boredom by devising a complicated system.
2x 800 tempo/800 marathon pace, 4x400/200/400/200/400 with the 400s hard and the 200s float, 2x 800 tempo/800 marathon pace
1 min easy after each pair of 800s, 2 mins easy after each set of 400/200/400/200/400.
The last 800 felt very hard yet slow, just like the end of a marathon, and at marathon pace, so the session worked.
C • This is excellent. Consider... 1

Sunday Jan 12, 2020 #

10 AM

Road running long 2:10:00 [2] 26.5 km (4:54 / km) +200m 4:44 / km
ahr:144 shoes: Mizuno wave hitogami

Running (buggy/bag) long 1:12:00 [2] 11.8 km (6:06 / km) +50m 5:59 / km
ahr:141 shoes: Mizuno wave hitogami

Time on feet long run at a steady pace. Ate not much beforehand so good carb depletion training.
Last part with the buggy felt very tough.

Saturday Jan 11, 2020 #

2 PM

Running (buggy/bag) intervals 1:15:16 intensity: (16:47 @1) + (21:23 @2) + (17:06 @3) + (16:00 @4) + (4:00 @5) 13.68 km (5:30 / km) +54m 5:24 / km
ahr:147 max:181 shoes: inov8 parkclaw

Mixed intervals with lily
Out: 1 mile, 1k, 800, 600
Back: mixed bag of 200/300/400 working around the road crossings.
All off short recoveries especially when lily got impatient and threw in a 3...2...1...go after about 15 seconds

Friday Jan 10, 2020 #

8 AM

Running (buggy/bag) 18:00 [1] 2.6 km (6:55 / km)
shoes: ASICS 2000 (ii)

1 PM

Running (buggy/bag) 1:50:30 intensity: (9:15 @1) + (1:39:42 @2) + (1:33 @3) 19.07 km (5:48 / km) +112m 5:38 / km
ahr:138 max:154 shoes: New Balance 1500 (ii)

Gradually became aware about 10 mins from the end of a noise from the front wheel which was entirely clogged up with mud and leaves. I am hoping the next buggy run will be a bit easier than the last two.

Thursday Jan 9, 2020 #

8 AM

Running (buggy/bag) 18:00 [1] 2.6 km (6:55 / km)
shoes: ASICS 2000 (ii)

5 PM

Running (buggy/bag) 20:00 [1] 2.6 km (7:42 / km)
shoes: ASICS 2000 (ii)

Plan a was to do more today but the week has taken a bit out of me. Hard work with one flat tyre especially up Crabtree hill.

Wednesday Jan 8, 2020 #

8 PM

Road running warm up/down 15:00 [1] 3.1 km (4:50 / km) +15m 4:43 / km
shoes: Asics Hyperspeed (ii)

X-training 25:00 intensity: (10:00 @2) + (5:00 @3) + (5:00 @4) + (5:00 @5)

High resistance intervals on the x-trainer

Road running tempo 45:00 intensity: (5:00 @1) + (20:00 @3) + (15:00 @4) + (5:00 @5) 10.9 km (4:08 / km) +50m 4:02 / km
shoes: Asics Hyperspeed (ii)

10k in 40:40 off a steady start then ratcheting up the pace and mucking about just above/below 4:00/km. If nothing else the constant changes made it less boring.
Good hard effort, pleased I’ve managed to salvage something from a tough few days.

Tuesday Jan 7, 2020 #

9 PM

S&C 22:30 intensity: (7:30 @0) + (10:00 @1) + (5:00 @2)

did not enjoy today in the slightest but this felt good

Monday Jan 6, 2020 #

7 AM

Running (buggy/bag) 19:39 [1] 3.4 km (5:47 / km)
ahr:141 max:151 shoes: Mizuno wave hitogami

6 PM

Running (buggy/bag) 48:27 [2] 9.23 km (5:15 / km) +85m 5:01 / km
ahr:141 max:153 shoes: Mizuno wave hitogami

Heavy bag, not a bad run all told

Sunday Jan 5, 2020 #

12 PM

Running (buggy/bag) 23:15 [1] 4.1 km (5:40 / km) +40m 5:24 / km
ahr:136 shoes: Mizuno wave hitogami

Short loop with the buggy so as to leave em with a sleeping baby

Road running long 2:08:00 intensity: (30:00 @2) + (1:00:00 @3) + (38:00 @4) 28.0 km (4:34 / km) +220m 4:24 / km
ahr:158 shoes: Mizuno wave hitogami

Bit apprehensive about this in case my shin started troubling me but it was fine and this was a good long run towards the quicker end of the scale.
20 miles incl the buggy loop and I was feeling reasonably strong at the end. Back on track I think though it was annoying to miss what I hoped would be two of the biggest training weeks.

Saturday Jan 4, 2020 #

9 AM

Running (buggy/bag) 23:11 intensity: (5:00 @1) + (5:00 @2) + (5:00 @3) + (5:00 @4) + (3:11 @5) 5.03 km (4:36 / km) +5m 4:35 / km
ahr:166 max:185 shoes: New Balance 1500 (ii)

St Albans with the double
No parking spaces so had to drive away and run back, meaning we started dead last in a record 700+ field. Overtook 600 people and the varying congestion meant I ran bits of this at every level of intensity. Good fun.

Running (buggy/bag) warm up/down 12:49 [1] 2.5 km (5:08 / km)
shoes: New Balance 1500 (ii)

Friday Jan 3, 2020 #

2 PM

Running (buggy/bag) 1:31:17 intensity: (1:00:00 @1) + (31:17 @2) 15.34 km (5:57 / km) +68m 5:49 / km
ahr:137 shoes: ASICS 2000 (ii)

Felt good for bits of this

Thursday Jan 2, 2020 #

8 PM

S&C 35:00 intensity: (10:00 @0) + (5:00 @1) + (10:00 @2) + (10:00 @3)

was tempted to run today but thought better to play it a bit safe

Wednesday Jan 1, 2020 #

2 PM

Running (buggy/bag) 1:09:03 [2] 11.76 km (5:52 / km) +44m 5:46 / km
ahr:139 max:151 shoes: inov8 parkclaw

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