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Training Log Archive: Whitesheep

In the 7 days ending Jan 12, 2020:

activity	#	time	miles		km		+m	load
Running (buggy/bag)	8	6:21:52	40.38	(9:27)	64.98	(5:53)	300	144.0
Road running	2	3:10:00	25.17	(7:33)	40.5	(4:41)	265	84.0
X-training	1	25:00						15.8
S&C	1	22:30						4.4
Total	10	10:19:22	65.54		105.48		565	248.1
[1-5]	10	10:11:52

3:22

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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 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 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

High resistance intervals on the x-trainer

Road running tempo 45:00 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

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

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