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Training Log Archive: Whitesheep

In the 31 days ending Aug 31, 2020:

activity # timemileskm+mload
  Off-road running11 10:14:39 73.8(8:20) 118.77(5:11) 1265253.2
  Running (buggy/bag)10 7:04:03 43.11(9:50) 69.38(6:07) 680114.0
  Road running6 4:53:24 37.98(7:44) 61.11(4:48) 397148.6
  Cycling2 2:27:00 44.54(18.2/h) 71.67(29.3/h) 56048.9
  Cycling (turbo)3 2:05:0029.0
  S&C4 2:03:0040.0
  Total33 28:47:06 199.42 320.94 2904633.6
  [1-5]32 27:57:06

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Sunday Aug 30, 2020 #

11 AM

Off-road running long 1:38:39 intensity: (6:40 @1) + (40:02 @2) + (48:12 @3) + (3:45 @4) 20.07 km (4:55 / km) +202m 4:41 / km
ahr:150 max:168 shoes: Saucony Peregrine

Phew! Tried to make this a purposeful long run and was working reasonably hard on a lumpy route

Saturday Aug 29, 2020 #

1 PM

Running (buggy/bag) 1:11:47 intensity: (45:48 @1) + (25:58 @2) + (1 @3) 12.23 km (5:52 / km) +82m 5:41 / km
ahr:132 max:150 shoes: New Balance Lazr

Bit refreshed after a hard week

Thursday Aug 27, 2020 #

8 PM

Cycling (turbo) 25:00 [1]

Wednesday Aug 26, 2020 #

8 AM

Running (buggy/bag) 30:02 intensity: (7:11 @1) + (22:43 @2) + (8 @3) 5.0 km (6:00 / km) +77m 5:35 / km
ahr:136 max:150 shoes: New Balance Lazr

2 PM

Running (buggy/bag) 24:01 intensity: (13:54 @1) + (10:07 @2) 3.87 km (6:12 / km) +53m 5:49 / km
ahr:129 max:144 shoes: New Balance echolucent

Tuesday Aug 25, 2020 #

1 PM

Off-road running 1:06:05 intensity: (7:22 @1) + (56:25 @2) + (2:18 @3) 12.03 km (5:30 / km) +134m 5:12 / km
ahr:141 max:154 shoes: Saucony Peregrine

bit of a slog - tired, hungry, windy

Monday Aug 24, 2020 #

5 PM

Road running warm up/down 22:35 intensity: (7:04 @1) + (11:06 @2) + (4:25 @3) 4.48 km (5:03 / km) +33m 4:52 / km
ahr:139 max:158 shoes: New Balance 1500 (iii)

Road running intervals 20:00 intensity: (6 @1) + (9 @2) + (11 @3) + (2:32 @4) + (17:02 @5) 5.18 km (3:51 / km)
ahr:178 max:184 shoes: New Balance 1500 (iii)

Good solid effort
Nice to get a better idea where I am with the hrm working

Road running warm up/down 12:45 intensity: (27 @1) + (9:15 @2) + (3:03 @3) 2.17 km (5:53 / km) +20m 5:37 / km
ahr:147 max:159 shoes: New Balance 1500 (iii)

Sunday Aug 23, 2020 #

1 PM

Running (buggy/bag) 1:09:43 intensity: (52:19 @1) + (17:24 @2) 11.8 km (5:55 / km) +43m 5:48 / km
ahr:130 max:145 shoes: New Balance echolucent

Saturday Aug 22, 2020 #

7 PM

Off-road running 1:16:02 intensity: (9:53 @1) + (1:05:28 @2) + (41 @3) 14.75 km (5:09 / km) +141m 4:55 / km
ahr:139 max:152 shoes: Saucony Peregrine

Thursday Aug 20, 2020 #

2 PM

Running (buggy/bag) 25:00 intensity: (23:07 @1) + (1:53 @2) 3.49 km (7:09 / km) +52m 6:40 / km
ahr:117 max:142 shoes: New Balance Lazr

Wednesday Aug 19, 2020 #

8 AM

Running (buggy/bag) 29:38 intensity: (3:37 @1) + (19:30 @2) + (6:31 @3) 5.04 km (5:53 / km) +76m 5:28 / km
ahr:142 max:158 shoes: New Balance echolucent

2 PM

Running (buggy/bag) 22:37 intensity: (13:58 @1) + (8:12 @2) + (27 @3) 3.62 km (6:14 / km) +54m 5:49 / km
ahr:131 max:151 shoes: New Balance 1500 (iii)

new hrm seems more believable so far

Tuesday Aug 18, 2020 #

10 PM

S&C 50:00 [0]

Monday Aug 17, 2020 #

8 PM

Off-road running 35:57 intensity: (17:41 @1) + (18:16 @2) 6.17 km (5:50 / km) +95m 5:25 / km
ahr:135 max:149 shoes: New Balance Lazr

V easy, decided after a jaded run at the weekend that an easy week would be a good idea

S&C 18:00 [2]

core

Sunday Aug 16, 2020 #

8 PM

Cycling (turbo) 1:20:00 intensity: (1:00:00 @1) + (20:00 @2)

Saturday Aug 15, 2020 #

9 AM

Road running tempo 34:41 intensity: (3:15 @1) + (6:49 @2) + (10:37 @3) + (9:00 @4) + (5:00 @5) 7.85 km (4:25 / km) +26m 4:21 / km
ahr:148 max:164 shoes: Saucony Type A

Virtual parkrun round the coldharbour loop
Underwhelming time of 18:32 despite trying pretty hard

Friday Aug 14, 2020 #

3 PM

Off-road running 1:08:04 intensity: (17:28 @1) + (50:15 @2) + (21 @3) 13.02 km (5:14 / km) +150m 4:57 / km
ahr:137 max:151 shoes: Saucony Peregrine

Nice, fine rain so felt fresh compared with the last few days
Good route adding gustard wood to the usual wheathampstead loop

Thursday Aug 13, 2020 #

1 PM

Road running tempo 1:00:00 intensity: (3:07 @1) + (23:53 @2) + (16:25 @3) + (13:35 @4) + (3:00 @5) 13.42 km (4:28 / km) +111m 4:18 / km
ahr:151 max:173 shoes: New Balance 1500 (iii)

6k tempo, 2k steady, 2k hard around the common
A minute quicker for the first two combined and then same pace/couple of seconds quicker for the last 2k compared with a couple of weeks ago.
24:06, 9:29, 7:34

Wednesday Aug 12, 2020 #

8 AM

Off-road running 30:31 intensity: (2:29 @1) + (25:35 @2) + (2:27 @3) 5.37 km (5:41 / km) +76m 5:18 / km
ahr:142 max:158 shoes: New Balance echolucent

2 PM

Running (buggy/bag) 20:00 intensity: (3:16 @1) + (16:44 @2) 3.15 km (6:21 / km) +54m 5:51 / km
ahr:138 max:147 shoes: New Balance Lazr

Tuesday Aug 11, 2020 #

Note

Bit surprised to see I haven't done reps along the wheathampstead line for over 2 years, will try to run there a few times for comparison's sake
11 AM

Road running intervals 48:32 intensity: (5:19 @1) + (20:12 @2) + (13:01 @3) + (5:00 @4) + (5:00 @5) 10.27 km (4:44 / km) +57m 4:36 / km
ahr:145 max:163 shoes: Mizuno wave hitogami

1.4km tempo, then 3 sets of 400/400/200 in different orders, 1.4km tempo
1 min jogging rests with an extra 1 min between sets
Not for the first time recently I just don't believe the hr data as I was working reasonably hard. Hot day in the sun but actually under trees, off the tarmac and near the river it was not too bad. Suffered a bit doing the last tempo on the road back into town, a mistake.
Times a bit mixed up depending on tree cover and slope, but basically 40/82
8 PM

S&C 35:00 [3]

worked quite hard

Monday Aug 10, 2020 #

8 PM

Road running 49:18 intensity: (4:37 @1) + (42:06 @2) + (2:35 @3) 9.02 km (5:28 / km) +75m 5:15 / km
ahr:140 max:156 shoes: New Balance Lazr

Tried to keep it truly easy, but easier said than done in the heat

Sunday Aug 9, 2020 #

4 PM

Off-road running 1:14:23 intensity: (1:10 @1) + (57:06 @2) + (16:07 @3) 15.44 km (4:49 / km) +109m 4:39 / km
ahr:147 max:163 shoes: Saucony Peregrine

Steady for 50 mins or so and then picked up the pace on the way back into harpenden
Bit too hot really, but by sticking to trails under trees it was not too bad. Really noticed the increase in heat when I got back on tarmac for the last couple of miles.
Very pleased to be about a minute/km quicker than a couple of months ago when every run seemed like a disappointment

Plan A was a bike ride but something has gone wrong with the inside of one of my rims causing regular punctures

Saturday Aug 8, 2020 #

7 PM

Cycling tempo 1:14:55 intensity: (27:19 @1) + (28:39 @2) + (18:06 @3) + (51 @4) 36.65 km (29.4 kph) +303m
ahr:139 max:167

Aimed for more of a fartlek effort, pushing harder when it seemed worth it - either on the ups or on decent stretches with no junctions
I find this kind of session hard on a bike though as there is such a fine line between comfortable and too hard. I probably went a bit to hard a bit too early and most of the pushes were not that intense. Also a tricky one to do after tea in the gathering gloom but that was out of my hands today.
Basically the same route as yesterday and identical in pace rather than a couple of notches quicker (though the pace was less even)

Friday Aug 7, 2020 #

7 PM

Cycling 1:12:05 intensity: (41:54 @1) + (24:17 @2) + (5:53 @3) + (1 @4) 35.02 km (29.1 kph) +257m
ahr:135 max:165

Thursday Aug 6, 2020 #

9 AM

Off-road running 33:38 intensity: (1:34 @1) + (24:18 @2) + (7:46 @3) 6.41 km (5:15 / km) +69m 4:59 / km
ahr:145 max:157 shoes: New Balance 1500 (iii)

muggy, glad to be splitting my runs today
2 PM

Running (buggy/bag) 37:15 intensity: (26:18 @1) + (10:39 @2) + (18 @3) 5.98 km (6:14 / km) +71m 5:53 / km
ahr:126 max:152 shoes: New Balance Lazr

Nursery run and blackberry picking

Wednesday Aug 5, 2020 #

8 AM

Road running 45:33 intensity: (9:37 @1) + (33:56 @2) + (2:00 @3) 8.72 km (5:13 / km) +76m 5:00 / km
ahr:138 max:153 shoes: New Balance echolucent

Good run, felt springy throughout
Nursery drop off with the buggy then cruising round at a pace I was happy with
8 PM

Cycling (turbo) 20:00 [1]

S&C 20:00 [3]

weights, stepped up to 60kg for squats and deadlifts

Monday Aug 3, 2020 #

1 PM

Off-road running 49:55 intensity: (6:35 @1) + (34:27 @2) + (8:53 @3) 9.6 km (5:12 / km) +118m 4:54 / km
ahr:143 max:162 shoes: Saucony Peregrine

Sunday Aug 2, 2020 #

2 PM

Off-road running 30:20 intensity: (1:31 @1) + (22:11 @2) + (6:38 @3) 5.64 km (5:23 / km) +67m 5:05 / km
ahr:144 max:157

Overestimated my ability to pick up the pace after buggy running, but still got a good bonus half hour on tired legs

Running (buggy/bag) long 1:34:00 [1] 15.2 km (6:11 / km) +120m 5:57 / km
shoes: New Balance echolucent

Saturday Aug 1, 2020 #

5 PM

Off-road running intervals 51:05 intensity: (8:00 @1) + (17:53 @2) + (12:45 @3) + (7:27 @4) + (5:00 @5) 10.27 km (4:58 / km) +105m 4:44 / km
ahr:147 max:175 shoes: New Balance 1500 (iii)

Parkrun - hills route - then 8x 200m hard with long recoveries
20:39 for the 5k really only pushing on the ups, and 35-38 for the 200s, good for grass
Cooked before, during and after

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