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Training Log Archive: Sheap

In the 7 days ending May 29, 2019:

activity # timemileskm+m
  Running 7 3:28:13 17.49 28.15 231
  S + C4 51:00
  Total11 4:19:13 17.49 28.15 231
  [1-5]11 4:14:57

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ThFrSaSuMoTuWe

Wednesday May 29, 2019 #

S + C 10:00 [3]

6 PM

Running 8:43 intensity: (21 @0) + (6:30 @1) + (1:32 @2) + (20 @3) 1.71 km (5:05 / km)
ahr:136 max:160

Warm up with a ft pause in the middle:)
7 PM

Running 5:03 intensity: (3:23 @1) + (1:30 @2) + (10 @3) 0.89 km (5:40 / km)
ahr:135 max:153

Strides?

Running 3:39 intensity: (14 @0) + (1:27 @1) + (1:43 @2) + (14 @3) + (1 @4) 0.52 km (6:59 / km)
ahr:138 max:177

Warm down collecting spikes off the track:)

Running 20:23 intensity: (10 @0) + (2:21 @1) + (11:57 @2) + (5:36 @3) + (19 @4) 3.41 km (5:59 / km)
ahr:154 max:182

9 x 300m (100m walk)
Oh boiii that goes down as the hardest mental session in a long while. Limited edition at the track with only Stan, Callum, John, and me trotting round. A combination of running with no one, a filthy headwind plus lots of Jim’s group plodding round made for a lavely 60s rep:) let’s just say not the most enjoyable session but ayy got round.

Tuesday May 28, 2019 #

7 PM

Running 19:22 intensity: (4 @0) + (1:19 @1) + (9:52 @2) + (3:24 @3) + (4:34 @4) + (9 @5) 2.73 km (7:06 / km) +50m 6:30 / km
ahr:155 max:186 (sick)

Bleugh. The fact that it was meant to be 10k says it all. Stomach icky and niggly right calf so decided to call it a day and not be sick:)

Running 28:24 intensity: (2:22 @0) + (15:42 @1) + (8:38 @2) + (1:38 @3) + (4 @4) 2.77 km (10:16 / km) +34m 9:41 / km
ahr:135 max:178 (sick)

Walked back and got lost:)

Monday May 27, 2019 #

S + C 10:00 [3]

Sunday May 26, 2019 #

2 PM

Running 17:37 intensity: (53 @1) + (9:06 @2) + (5:34 @3) + (2:01 @4) + (3 @5) 1.6 km (10:59 / km)
ahr:158 max:186 shoes: Nike zoom elite

Running 12:00 intensity: (16 @1) + (7 @2) + (7:09 @3) + (2:57 @4) + (1:31 @5) 3.01 km (3:59 / km) +5m 3:57 / km
ahr:193 max:206 shoes: Puma spikes

YDL Crawley
First ever rave on the track so no clue what paceing is managed to go off way too fast. Also decided it was a brilliant idea to wear my spikes that I’ve never worn before:) First lap was something like 75 but that may have been the brain hallucinating. Then did the big track no no of looking behind me and saw a girl coming up. Managed to hold her off till the last lap where I was preoccupied waving at people. Big bummer as aim was either sub 15 or sub 12 and almost got both. Heyho next time think I’ll definitely be able to go faster as didn’t feel like was pushing tooo much. Finished and found out all the spikes on one of my shoes had fallen out which explains the crunches. Sorry anyone doing a barefoot warm down:) Fun stuff but think I’ll stick to orienteering, not a fan of only having to turn left.

Running 10:22 intensity: (37 @0) + (3:00 @1) + (5:03 @2) + (1:42 @3) 0.76 km (13:34 / km) +3m 13:21 / km
ahr:145 max:171 shoes: Nike zoom elite

3 PM

Running warm up/down 15:00 [3]
shoes: Nike zoom elite

Cumulative wu and wd with various Crawleyers.

Saturday May 25, 2019 #

8 AM

Running 5:31 intensity: (14 @0) + (31 @1) + (3:30 @2) + (46 @3) + (28 @4) + (2 @5) 0.67 km (8:12 / km) +12m 7:32 / km
ahr:153 max:186

Wu

Running 32:11 intensity: (6 @0) + (5 @1) + (9:43 @2) + (13:16 @3) + (9:01 @4) 4.85 km (6:38 / km) +67m 6:13 / km
ahr:153 max:172

Jogging round the East Grinstead Park run with mum. Almost got her pb:) Nice leg turnover so hopefully will be fresh tomorrow.

Friday May 24, 2019 #

Note
(rest day)

Not running today because unsure how to prepare for a 3k race so don’t want to over do it first time. Also how can I resist the offer from the a level maths teacher to run his 50th parkrun tomorrow with him and Stan. There’s even going to be flapjack. Fun stuff.
6 PM

S + C 21:00 [3]

3 x 10 bench press reps. 3 x 10 leg press. Band stuff. Core stuff. Trying to teach Stan to do Russian twists however apparently they are too technical.

Thursday May 23, 2019 #

4 PM

Running 29:58 intensity: (8 @0) + (57 @1) + (8:17 @2) + (14:50 @3) + (4:55 @4) + (51 @5) 5.22 km (5:44 / km) +61m 5:25 / km
ahr:163 max:170

Easy recovery with Dad and Stan. Very very hot but nice to clear the brains. Also saw a big fox then lots of sheep.
8 PM

S + C 10:00 [3]

Fun

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