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Training Log Archive: Treb

In the 7 days ending Aug 23, 2020:

activity # timemileskm+m
  Running on Paths4 4:28:17 32.77(8:11) 52.73(5:05) 433
  Running Road4 2:23:25 17.35(8:16) 27.92(5:08) 192
  Core/ Strength2 1:38:52 1.02 1.64 81
  The Track1 42:34 4.44(9:35) 7.15(5:57)
  Total8 9:13:08 55.57 89.44 705

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MoTuWeThFrSaSu

Saturday Aug 22, 2020 #

2 PM

Running on Paths long 2:10:45 intensity: (35:43 @2) + (1:35:02 @3) 26.42 km (4:57 / km) +153m 4:49 / km
shoes: NB M890 Greenish

Got in my weekend long run. Started by heading over to Whilton, down to the canal, feeling good for the first section. Followed the canal all the way along, past LB wharf,and followed the main route to until the Braunston tunnel, followed the footpath and around and back on to canal. Straight into Braunston, nearly got bitten by a dog. At the next junction took a right, path deteriorated a little at this point. Decided I could follow a disused railway straight, big mistake, spent ages crawling through Hawthorne bushes for a couple of k.

Started feeling good and going quicker than expected, so decided to try and hold it, kept the pace fairly high until the half marathon point, then chilled/ crawled the rest.

Friday Aug 21, 2020 #

9 AM

Running Road 27:42 intensity: (1:46 @1) + (21:56 @2) + (4:00 @3) 5.47 km (5:04 / km) +53m 4:50 / km
ahr:149 max:159 shoes: NB M890 Greenish

Easy slow run up to Little Brington and back.

Core/ Strength 20:00 intensity: (18:57 @1) + (1:03 @2)
ahr:114 max:147

Short core session. Some press-ups, abs and glutes stuff.
7 PM

Running Road 42:42 intensity: (6:37 @1) + (28:00 @2) + (7:38 @3) + (27 @4) 8.27 km (5:10 / km) +26m 5:05 / km
ahr:147 max:171 shoes: NB M890 Greenish

An evening watching some 5ks. Jogged around to watch Willy on his race and then did the warm down with him and Dom.

Thursday Aug 20, 2020 #

6 PM

Running Road 43:22 intensity: (3:40 @1) + (28:30 @2) + (11:12 @3) 8.59 km (5:03 / km) +71m 4:51 / km
ahr:149 max:164 shoes: inov8 F-lite 230 Red

Evening slow run around the Althorpe loop, threw in some strides at the end as they seem to be the fashion at the moment and I don't want to get FOMO.

Wednesday Aug 19, 2020 #

6 PM

Running on Paths 1:00:51 intensity: (2:26 @1) + (25:42 @2) + (31:23 @3) + (1:20 @4) 11.67 km (5:13 / km) +180m 4:50 / km
ahr:154 max:176 shoes: Inov8 X Talon - Green

Evening run with Willy. Nobottle, then Harpole, over the hill to Little Brington and back. Slippery ground on the tracks, feeling ok, legs a little heavy part way through but eased up.

Tuesday Aug 18, 2020 #

8 AM

Running Road 29:39 intensity: (2:57 @1) + (25:33 @2) + (1:09 @3) 5.6 km (5:18 / km) +42m 5:06 / km
ahr:145 max:158 shoes: NB M890 Blue

Slow morning recovery run. Down the Whilton road, up to the long copse and back through Little Brington. Needed to do something light to try and stop the DOMS from yesterday kicking in.
6 PM

Running on Paths 23:26 intensity: (4:57 @1) + (11:34 @2) + (6:55 @3) 4.41 km (5:19 / km) +26m 5:09 / km
ahr:145 max:162 shoes: NB M890 Greenish

Joined Willy and some of the Northants guys for some intervals. The warm up ended up being a bit quicker than I expected but felt good, although I could feel the hamstrings after the session yesterday.

The Track 42:34 intensity: (14:28 @1) + (6:10 @2) + (5:18 @3) + (10:33 @4) + (6:05 @5) 7.15 km (5:57 / km)
ahr:155 max:189 shoes: NB M890 Greenish

First time on the track for a while, got schooled on the intervals.
Tailored the session slightly as I started dying.
4x 1km 2mins recovery dropped to 800m for 2nd and 3rd, 600m for 4th. (3,01, 2.28, 2.30, 1.56)
4x 400m 2mins recovery. (66, 64, 69, 72)
2x 200m lots of recovery. (32, 32)

All hard work, felt quicker than expected but dropped off the pace very quickly, legs were seriously struggling on the final 4. Feeling a lot better on the 200s after a decent chunk of rest.

Running on Paths warm up/down 15:02 intensity: (17 @1) + (4:58 @2) + (9:47 @3) 2.95 km (5:05 / km) +6m 5:02 / km
ahr:155 max:162 shoes: NB M890 Greenish

A few laps of the ark near by. Legs were struggling.

Monday Aug 17, 2020 #

6 PM

Running on Paths 38:13 intensity: (6:52 @1) + (27:38 @2) + (3:43 @3) 7.27 km (5:16 / km) +67m 5:02 / km
ahr:146 max:159 shoes: NB M890 Greenish

A loop in the firs with Willy before core, change the loop up and ended up heading towards Duston and around an open area, before heading up a bridleway and up to the golf course. Feeling a little heavy but kept it chilled.

Core/ Strength 1:18:52 intensity: (1:03:26 @1) + (12:29 @2) + (2:57 @3) 1.64 km (48:12 / km) +81m 38:40 / km
ahr:122 max:163 shoes: inov8 F-lite 230 Red

Club core session. Hard work as always, lot of ab focus sessions.

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