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Training Log Archive: Whitesheep

In the 7 days ending Oct 14, 2018:

activity # timemileskm+mload
  Road running4 5:05:57 39.15(7:49) 63.0(4:51) 330140.0
  Running (buggy/bag)4 2:09:00 13.2(9:46) 21.25(6:04) 8025.8
  Off-road running2 1:17:05 9.63(8:00) 15.5(4:58) 7532.3
  S&C1 35:005.0
  Total10 9:07:02 61.98 99.75 485203.1
  [1-5]10 8:47:02

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MoTuWeThFrSaSu

Sunday Oct 14, 2018 #

6 AM

Road running long 2:03:30 intensity: (1:30:00 @2) + (33:30 @3) 24.8 km (4:59 / km) +250m 4:44 / km
ahr:149 shoes: New Balance 1500

Joined P&C on their final taper long run. Worked well as they could push me on (especially on the hills) without going too deep themselves.
Got soaked through but it was warm and pleasant.

Saturday Oct 13, 2018 #

9 AM

Off-road running tempo 18:40 intensity: (10:00 @4) + (8:40 @5) 5.0 km (3:44 / km) +25m 3:39 / km
ahr:175 max:185 shoes: Saucony Type A

St Albans, new route
3rd place equals my best at St Albans
Tried to run a controlled hard pace, but suspect this was a bit closer to flat out than I'd have liked for the time.
New route is much nicer to run as there is not much overtaking, but maybe a bit slower with the third lake lap replaced with a 10m climb and grassy loop.
Good training though and I think I need some practice at racing hard, as it's been a while.

Off-road running intervals 11:55 intensity: (7:00 @1) + (4:55 @5) 2.2 km (5:25 / km)
shoes: Saucony Type A

8x 200m off 1 minute
36-39 depending on slope/wind

Off-road running warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: Saucony Type A

Friday Oct 12, 2018 #

1 PM

Running (buggy/bag) 1:23:00 [1] 13.5 km (6:09 / km)
ahr:130 shoes: New Balance 1500

Tried to keep it v easy but hard at times in the wind with a buggy

Thursday Oct 11, 2018 #

6 AM

Road running tempo 46:15 intensity: (30:15 @4) + (16:00 @5) 11.5 km (4:01 / km) +80m 3:53 / km
ahr:168 shoes: Asics Hyperspeed (ii)

Paul & camilla’s taper meant a shortened 7 mile out & back which was perfect for me. We went out at a solid pace and I just about held it while paul pushed on. He is looking v good for 2:45 and hopefully camilla under 3.

Road running warm up/down 25:21 [1] 4.6 km (5:31 / km)
shoes: Asics Hyperspeed (ii)

Wednesday Oct 10, 2018 #

12 PM

S&C 35:00 intensity: (20:00 @0) + (10:00 @1) + (5:00 @2)

yoga and core
5 PM

Off-road running 26:30 [1] 5.3 km (5:00 / km) +50m 4:46 / km
ahr:140 shoes: inov8 race ultra 290

Running (buggy/bag) 16:00 [1] 2.6 km (6:09 / km)
shoes: inov8 race ultra 290

Tuesday Oct 9, 2018 #

6 AM

Road running 1:11:00 intensity: (20:00 @1) + (51:00 @2) 14.1 km (5:02 / km)
ahr:139 shoes: Asics 451

Nice relaxed run with paul & camilla starting their taper
8 AM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km) +40m 5:24 / km
shoes: adidas Supernova boost (iii)

6 PM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km) +40m 5:24 / km
shoes: adidas Supernova boost (iii)

Monday Oct 8, 2018 #

7 PM

Road running 39:51 [2] 8.0 km (4:59 / km)
ahr:144 shoes: adidas Supernova boost (iii)

Easy round the houses

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