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Training Log Archive: Nobs

In the 7 days ending Aug 12, 2018:

activity	#	time	miles		km		+m
Running	7	4:42:15	40.6	(6:57)	65.34	(4:19)	607
Spinning	2	2:16:35					633
Total	9	6:58:50	40.6		65.34		1240

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Sunday Aug 12, 2018 #

4 PM

Running 47:35 [2] 10.5 km (4:32 / km) +163m 4:12 / km
shoes: Nike Pegasus 34

Nice run in some Danish Forrest with Finlay and Fred . Extremely soggy!

Saturday Aug 11, 2018 #

1 PM

Running 8:50 [2] 2.0 km (4:25 / km)
shoes: Nike Pegasus 34

Running 8:43 [2] 2.0 km (4:22 / km)
shoes: Nike Pegasus 34

Running 29:15 [4] 8.0 km (3:39 / km)
shoes: Nike Pegasus 34

8km canal progression

Km splits: 4.01, 3:54, 3:47, 3:44, 3:38, 3:29, 3:25, 3:15

Didn’t feel great on the warm up, but was good once I got going. Pacing wasn’t great but will hopefully get better as I do more of these. Overall very happy.

Friday Aug 10, 2018 #

3 PM

Spinning 1:14:14 [2] +341m
shoes: Nike Pegasus 34

Rest day ride
33.6km / 27.2kph
Properly windy today. Did an out and back with a bit of an extension on the way back. Headwind most of the way back was absolutely savage, was really struggling to break 25kph on the flat. Decided not to get pissed off, instead just embraced the headwind and accepted that I’d be going slow.

Thursday Aug 9, 2018 #

3 PM

Running 1:15:27 [2] 16.81 km (4:29 / km) +235m 4:12 / km
shoes: Nike Pegasus 34

Nice long run along the canal then up onto bathampton down. One big climb which I took chill but mostly a flat run. Felt much better on this than my last couple of long runs. Not even a hint of a bonk. Did have a stitch most of the way round, managed to keep going without stops but it did make things uncomfortable. All in all a very pleasant run.

Wednesday Aug 8, 2018 #

10 AM

Running 13:58 [2] 3.22 km (4:20 / km)
shoes: Nike Pegasus 34

Morning shake out

7 PM

Running 12:14 [5] 3.77 km (3:15 / km)
shoes: Hoka One One Tracer

Bitton 5k - DNF
Legs felt surprisingly ok, but haven’t done any speed work in well over a month so I wasn’t expecting much. Felt solid through 2km (6:18) just tucked in behind the leading guy. Soon after this I started to get a stitch and by 3km my form was starting to drop and by 3.7km I was basically walking. So pulled the plug, sat down and had a little cry. Bit annoying but nothing to get worked up about. Race was won in 16:10, think I could have taken that guy but not sure I would have gone sub 16. Form is not good at the minute, time to hit the reset button after pre jwoc. Think I need to start doing some longer tempo efforts because speed endurance is something I’m lacking.

C • DNF 5

Running 8:27 [2] 2.01 km (4:12 / km)
shoes: Hoka One One Tracer

Running 6:07 [2] 1.11 km (5:31 / km)
shoes: Hoka One One Tracer

Tuesday Aug 7, 2018 #

5 PM

Running 44:57 [2] 10.11 km (4:27 / km) +137m 4:10 / km
shoes: Nike Pegasus 34

Nice easy loop around Marshfield. Taking the fields on the way out then bridleway back. Felt good never pushed the pace. Quite happy just to keep plodding along like this, don’t need to be quick at the moment so no point in wrecking myself.

Monday Aug 6, 2018 #

1 PM

Spinning 1:02:21 [2] +292m
shoes: Nike Pegasus 34

Lunch Ride
28.2km / 27.1kph
Nice easy ride out and back along the fosseway. Fairly rolling for most but just tried to take the hills as easy as I could. Fairly strong headwind on the way back slowed me down quite a lot.

6 PM

Running 26:42 [2] 5.81 km (4:36 / km) +72m 4:20 / km
shoes: Nike Pegasus 34

Nice and easy across the fields. Turned off auto lap and didn’t look at watch for the whole run. Think this made things better and was definitely more enjoyable because I wasn’t constantly focused on the pace I was running at. Going to probably keep things like this.

C • Autolap 4

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