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Training Log Archive: Whitesheep

In the 7 days ending Oct 29, 2017:

activity # timemileskm+mload
  Road running6 6:20:24 50.08(7:36) 80.6(4:43) 380148.8
  Running (buggy/bag)5 1:22:30 9.51(8:41) 15.3(5:24) 8022.0
  Off-road running1 1:03:00 7.89(7:59) 12.7(4:58)17.2
  Total11 8:45:54 67.48(7:48) 108.6(4:51) 460188.0

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MoTuWeThFrSaSu

Sunday Oct 29, 2017 #

Off-road running 1:03:00 intensity: (40:00 @1) + (23:00 @2) 12.7 km (4:58 / km)
ahr:135 shoes: inov8 trail talon 250

Feeling better than I expected but v glad not to go faster than a trot

Saturday Oct 28, 2017 #

10 AM

Road running 1:24:20 intensity: (45:00 @2) + (30:00 @3) + (9:20 @4) 20.0 km (4:13 / km)
ahr:164 shoes: Asics Hyperspeed (ii)

Canova special block part one
10k out in 44:40, 10k back in 39:45
Just right in terms of splits but there was a strong headwind for most of the way back and I may have been working too hard. Might have been more sensible to accept 40:30 rather than fighting it, but we will see this afternoon when I try part two.
4 PM

Road running 1:26:13 intensity: (9:48 @1) + (36:43 @2) + (30:00 @3) + (9:42 @4) 20.0 km (4:19 / km)
ahr:163 shoes: inov8 race ultra 270

Canova special block part two
8k in 36:43, 10k in 39:42, 2k in 9:48
Pleased to hold on for the marathon pace section, and not at all fussed that I gave away a minute or so on the slower sections, especially with the wind.
Good day’s training and the taper starts here!
C • Looking good! 5

Friday Oct 27, 2017 #

4 PM

Road running 1:20:00 [1] 16.0 km (5:00 / km)
ahr:139 shoes: inov8 trail talon 250

Easy on the roads round littleport in the fens. Super flat which is q nice. Started off w mum and sal for a k or so, then a stretch on the riverbank.

Thursday Oct 26, 2017 #

8 AM

Running (buggy/bag) 27:30 [2] 5.0 km (5:30 / km) +80m 5:06 / km
shoes: adidas Supernova boost (iii)

5 PM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: adidas Supernova boost (iii)

Wednesday Oct 25, 2017 #

7 PM

Road running 38:10 [2] 8.5 km (4:29 / km) +100m 4:14 / km
ahr:148 shoes: adidas Supernova boost (iii)

Monday's run again but with purpose

Tuesday Oct 24, 2017 #

8 AM

Running (buggy/bag) 12:30 [1] 2.58 km (4:51 / km)
shoes: adidas Supernova boost (iii)

5 PM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: adidas Supernova boost (iii)

7 PM

Road running hills 50:00 intensity: (40:00 @1) + (10:00 @5) 7.6 km (6:35 / km) +180m 5:53 / km
shoes: adidas Supernova boost (ii)

Club night, usual 13 rep pyramid
Usually I'm quite good at pacing but got this way wrong. Boxed in a bit for the first few v short ones, then blew everything I had on the 4th or 5th rep. Finished that one way ahead of the group, then the rest hanging on to Alex's coat tails!

Monday Oct 23, 2017 #

6 PM

Running (buggy/bag) 12:30 [1] 2.58 km (4:51 / km)
shoes: adidas Supernova boost (iii)

Road running 41:41 [2] 8.5 km (4:54 / km) +100m 4:38 / km
ahr:137 shoes: adidas Supernova boost (iii)

Meh. Tired and a bit fed up.
C • stay strong mate 2

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