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Training Log Archive: Craig

In the 7 days ending Jan 14, 2018:

activity # timemileskm+mload
  Running6 5:56:29 40.77(8:45) 65.61(5:26) 841105.4
  Total6 5:56:29 40.77(8:45) 65.61(5:26) 841105.4
averages - sleep:2 weight:69.5kg

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Sunday Jan 14, 2018 #

4 PM

Running long 1:30:32 intensity: (2:26 @1) + (45:08 @2) + (38:52 @3) + (3:20 @4) + (46 @5) 14.84 km (6:06 / km) +246m 5:38 / km
ahr:129 max:164 shoes: Brooks Glycerin 14 Black

Long slow run in KP with Rachel plus a loop around the ovals at the end to take it over 90 minutes. Couldn't make it out of bed early enough in the morning so tried to put this off until the rain arrived in the afternoon to cool things down. The radar made it look as though there was plenty of rain coming and I thought we had timed it just right as it was starting to rain as we headed out the door but it never really got going and stopped completely after a few minutes. Still didn't feel too bad with all the cloud cover and a bit of a breeze.

Saturday Jan 13, 2018 #

5 AM

Running tempo 57:12 intensity: (3:52 @1) + (19:43 @2) + (13:00 @3) + (18:12 @4) + (2:25 @5) 11.37 km (5:02 / km) +66m 4:53 / km
ahr:138 max:168 shoes: Brooks Glycerin 14 Black

Mona Fartlek out and back along Mounts Bay Rd. Headwind going out and tailwind coming back but I pushed it a bit hard into the headwind starting out so only made it about 30m past my starting point. Was kind of hoping to crack 5km but fell about 25m short.

Friday Jan 12, 2018 #

6 AM

Running 48:37 intensity: (1:38 @1) + (13:34 @2) + (33:21 @3) + (4 @4) 9.13 km (5:20 / km) +148m 4:56 / km
ahr:130 max:145 shoes: Brooks Glycerin 14 Black

Easy run around KP with a couple of gentle drills and strides at the end. Nice conditions and legs felt fresh after skipping gym yesterday.

Wednesday Jan 10, 2018 #

6 AM

Running tempo 1:10:07 intensity: (2:06 @1) + (16:52 @2) + (20:30 @3) + (30:37 @4) + (2 @5) 14.31 km (4:54 / km) +262m 4:29 / km
ahr:139 max:160 weight:69.5kg shoes: Brooks Glycerin 14 Black

GA's 5/8 surges. Right hip feeling a bit stiff and generally a bit tired on the warm up but felt ok when I got going. Tried to run it similarly to last time but felt a bit better and was about 45 seconds faster, 40:22.

Tuesday Jan 9, 2018 #

6 AM

Running 53:54 intensity: (5:10 @1) + (35:13 @2) + (13:31 @3) 10.02 km (5:23 / km) +59m 5:14 / km
ahr:125 max:141 shoes: Brooks Glycerin 14 Black

Easy 10k through UWA and around the river. Picked it up slightly coming back through UWA because there was someone ahead of me to chase.

Monday Jan 8, 2018 #

6 AM

Running 36:07 intensity: (4:22 @1) + (30:08 @2) + (1:37 @3) 5.96 km (6:04 / km) +61m 5:46 / km
ahr:119 max:138 slept:2.0 shoes: Brooks Glycerin 14 Blue

Short easy run in KP with drills and strides at the end.

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