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Training Log Archive: Whitesheep

In the 7 days ending Sep 30, 2018:

activity # timemileskm+mload
  Road running5 4:31:17 35.73(7:36) 57.5(4:43) 295135.4
  Cycling1 1:22:30 23.43(17.0/h) 37.7(27.4/h) 37516.5
  Running (buggy/bag)2 15:30 1.49(10:24) 2.4(6:27) 453.1
  S&C1 15:003.0
  Total7 6:24:17 60.65 97.6 715158.0

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MoTuWeThFrSaSu

Sunday Sep 30, 2018 #

4 PM

Cycling 1:22:30 [1] 37.7 km (27.4 kph) +375m
ahr:133

Easy loop out to kings Walden and whitwell
V windy and cold as the sun had gone in

Saturday Sep 29, 2018 #

6 AM

Road running tempo 19:04 [4] 5.0 km (3:49 / km)
ahr:170 shoes: New Balance 1500

With paul, Karl and camilla from kinsbourne through town.

Road running hills 12:45 intensity: (7:45 @1) + (5:00 @5) 2.6 km (4:54 / km) +60m 4:24 / km
shoes: New Balance 1500

8x Crabtree short hill reps in pairs of alternating shorter/longer
Worked well to focus on high knees and fast feet on the shorter, and driving from the hops in the longer.
Times progressed to 47/24

Road running warm up/down 25:25 [1] 4.5 km (5:39 / km)
shoes: New Balance 1500

Thursday Sep 27, 2018 #

6 AM

Road running tempo 53:12 [4] 13.0 km (4:06 / km) +120m 3:55 / km
ahr:168 shoes: New Balance 1500

Usual out & back
We were on it almost from the start this morning, or at least I was while others are in good form and running at a steady pace.
Really good hard tempo run. Quite pleased with the pace/hr combination though it felt harder and at no point did I feel like pushing on.

Road running warm up/down 18:15 [2] 3.6 km (5:04 / km)
shoes: New Balance 1500

Wednesday Sep 26, 2018 #

7 AM

Running (buggy/bag) 7:30 [1] 1.2 km (6:15 / km) +25m 5:40 / km
shoes: adidas Supernova boost (iii)

Road running 6:30 [1] 1.2 km (5:25 / km) +15m 5:06 / km
shoes: adidas Supernova boost (iii)

5 PM

Road running 42:30 [2] 8.5 km (5:00 / km) +100m 4:43 / km
ahr:144 shoes: adidas Supernova boost (iii)

Gorgeous evening, perfect running conditions, slight shame to only do a recovery run but never mind

Running (buggy/bag) 8:00 [1] 1.2 km (6:40 / km) +20m 6:09 / km
shoes: adidas Supernova boost (iii)

Tuesday Sep 25, 2018 #

6 AM

Road running intervals 53:16 intensity: (20:00 @1) + (25:00 @4) + (8:16 @5) 12.0 km (4:26 / km)
max:178 shoes: Asics Hyperspeed (ii)

Tough mixed reps session. Piggybacked on Paul's 4x2 miles and ran miles 1, 4, 5 and 8 with him, interspersed with 800/600/400/200s.
Around 6 mins for the miles down to 40s or a bit quicker for the 200s. Not the quickest but it was absolutely freezing and found it hard to get going.

Road running warm up/down 40:20 [1] 7.1 km (5:41 / km)
shoes: Asics Hyperspeed (ii)

Monday Sep 24, 2018 #

8 PM

S&C 15:00 [1]

token bit of core

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