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Training Log Archive: Rich

In the 7 days ending Aug 21, 2016:

activity # timemileskm+m
  Running12 8:11:06 67.55(7:16) 108.71(4:31) 936
  Running Drills2 9:31 0.6(15:45) 0.97(9:47) 1
  Total12 8:20:37 68.15(7:21) 109.68(4:34) 937
  [1-5]11 7:57:09
averages - sleep:6 weight:65.8kg

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MoTuWeThFrSaSu

Sunday Aug 21, 2016 #

9 AM

Running warm up/down 28:30 intensity: (1 @0) + (8:10 @1) + (13:51 @2) + (1:56 @3) + (4:32 @4) 5.2 km (5:29 / km) +7m 5:27 / km
ahr:135 max:169 shoes: Adidas Adizero Adios Boost (3)

Running race 34:15 intensity: (21 @1) + (13 @2) + (21 @3) + (14:55 @4) + (18:25 @5) 10.12 km (3:23 / km) +90m 3:14 / km
ahr:174 max:186 weight:65.7kg shoes: Adidas Adizero Adios Boost (3)

Mansfield 10km

Tough course. All on paving/tarmac but lots of hills and tight turns. Went out steady, James Mee pulled away 2-3km but gradually came back and we were level in first at half way passing through Market Square. Could hear he was breathing heavy soon after so started to pull away.

Around 7km just as it looked like the win may be on some guy from MK came past from nowhere at a decent pace. Gap stayed the same (~10s) until the final 500m or so. Dug in up the final hill and into the finish but could fully close the deceit, finished 3s down. Turns out he has been top 3 at inter counties previously.

On the whole, reasonably pleased. Was never going to be fast on this course, with a pretty stiff wind too. Did beat James Mee by around 30s though having never previously beaten him.

Running warm up/down 8:35 intensity: (1:34 @1) + (3:15 @2) + (3:46 @3) 1.53 km (5:36 / km) +15m 5:20 / km
ahr:140 max:158 shoes: Adidas Adizero Adios Boost (3)

Saturday Aug 20, 2016 #

7 PM

Running 23:18 intensity: (14:46 @1) + (8:12 @2) + (20 @3) 4.51 km (5:10 / km) +24m 5:02 / km
ahr:124 max:144 shoes: Skechers Go Run 4

Easy jog around Sutton Lawn, slight drizzle.

Friday Aug 19, 2016 #

7 AM

Running 22:05 [2] 4.84 km (4:34 / km) +20m 4:28 / km
shoes: Skechers Go Run 4

ITW
5 PM

Running 23:26 [0] 4.76 km (4:55 / km) +165m 4:12 / km
shoes: Skechers Go Run 4

HFW

Thursday Aug 18, 2016 #

7 AM

Running 22:09 [2] 4.84 km (4:35 / km) +56m 4:20 / km
ahr:150 max:178 shoes: Adidas Adizero Adios Boost (3)

5 PM

Running warm up/down 17:55 [2] 3.74 km (4:48 / km) +164m 3:56 / km
ahr:153 max:174 shoes: Adidas Adizero Adios Boost (3)

Running Drills 5:40 intensity: (1:33 @1) + (1:04 @2) + (2:02 @3) + (1:01 @4) 0.4 km (14:19 / km)
ahr:142 max:172 shoes: Adidas Adizero Adios Boost (3)

Running intervals 5:18 intensity: (39 @1) + (10 @2) + (20 @3) + (4:09 @4) 1.6 km (3:19 / km) +1m 3:19 / km
ahr:154 max:169 shoes: Adidas Adizero Adios Boost (3)

3 x 1mile intervals with 400m jogs. Accidentally caught the save button after the first when taking my sock off to find what was ripping my toe to sheds, hense why this is in two blocks.

5:09, 19, 19

Felt harder than it should, struggled to get into the red zone.

Running intervals 14:47 intensity: (2:04 @1) + (39 @2) + (3:07 @3) + (8:35 @4) + (22 @5) 3.91 km (3:47 / km) +13m 3:43 / km
ahr:157 max:176 shoes: Adidas Adizero Adios Boost (3)

Running warm up/down 14:43 [2] 2.97 km (4:57 / km) +19m 4:48 / km
ahr:154 max:168 shoes: Adidas Adizero Adios Boost (3)

Wednesday Aug 17, 2016 #

2 PM

Running 1:11:26 [2] 15.9 km (4:30 / km) +95m 4:22 / km
ahr:160 max:195 shoes: Skechers Go Run 4

Late lunch cruise around the trails and Brierley after getting back from a Rochdale site visit. Really pleasant run out. HR data definitely wrong; I hope.
C • HRM 4

Tuesday Aug 16, 2016 #

7 AM

Running 37:31 intensity: (1:37 @1) + (22:57 @2) + (5:42 @3) + (7:15 @4) 8.48 km (4:25 / km) +11m 4:24 / km
ahr:142 max:169 slept:6.0 weight:65.9kg shoes: Skechers Go Run 4

Beautiful morning; a few laps of the res. Bit tired as Grace kindly decided to get up at 5:40 this morning.
6 PM

Running warm up/down 19:12 intensity: (4:00 @1) + (10:19 @2) + (4:21 @3) + (32 @4) 3.9 km (4:55 / km) +39m 4:41 / km
ahr:135 max:166 shoes: Adidas Adizero Adios Boost (3)

Running Drills 3:51 intensity: (2:36 @1) + (18 @2) + (32 @3) + (25 @4) 0.58 km (6:41 / km) +1m 6:38 / km
ahr:122 max:163 shoes: Adidas Adizero Adios Boost (3)

Running intervals 32:21 intensity: (1 @0) + (51 @1) + (2:04 @2) + (5:08 @3) + (11:09 @4) + (13:08 @5) 7.04 km (4:36 / km) +1m 4:36 / km
ahr:167 max:189 shoes: Adidas Adizero Adios Boost (3)

16 x 400m with reducing recoveries (4x60, 4x55, 4x50, 4x45)

Didn't feel great but moving ok. Times held up ~70s until the 45s recs when time dropped to 73s.

Running warm up/down 19:12 intensity: (3:10 @1) + (39 @2) + (4:01 @3) + (11:22 @4) 3.81 km (5:02 / km) +1m 5:02 / km
ahr:152 max:170 shoes: Adidas Adizero Adios Boost (3)

Monday Aug 15, 2016 #

7 AM

Running 23:28 intensity: (6:16 @1) + (12:34 @2) + (1:04 @3) + (2:26 @4) + (1:08 @5) 4.88 km (4:49 / km) +39m 4:37 / km
ahr:136 max:185 shoes: Skechers Go Run 4

ITW -- feeling much better this morning.
12 PM

Running 46:19 intensity: (1:50 @1) + (7:11 @2) + (29:33 @3) + (7:45 @4) 11.19 km (4:08 / km) +6m 4:08 / km
ahr:148 max:167 weight:65.9kg shoes: Skechers Go Run 4

The majority of Big Track in the sun.
5 PM

Running 26:36 intensity: (1:39 @1) + (7:03 @2) + (2:42 @3) + (13:38 @4) + (1:34 @5) 5.48 km (4:51 / km) +170m 4:12 / km
ahr:153 max:182 shoes: Skechers Go Run 4

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