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Training Log Archive: Magic

In the 7 days ending Mar 16, 2014:

activity	#	time	miles		km		+m
Run - Trail	4	3:59:12	25.42	(9:25)	40.92	(5:51)	982
Run - Road	2	1:54:36	14.92	(7:41)	24.02	(4:46)	66
Strength exercises	1	31:05	0.37	(1:23:22)	0.6	(51:48)	1
Total	6	6:24:53	40.72	(9:27)	65.53	(5:52)	1049
[1-5]	6	6:23:07

2:03

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Sunday Mar 16, 2014 #

11 AM

Run - Trail 2:03:50 21.35 km (5:48 / km) +696m 4:59 / km
ahr:146 max:168 shoes: La Sportiva Crosslite

What a day for a run, despite only being about 12 degrees in the hills I still managed to come back with a bit of colour (the wrong colour!) on my head. Nice to be out in the hills exploring some new bits, and a little surprised at how many other people were as well in what was quite a random area. Had to work hard just to keep going even though the pace was slow and had had enough by the time I finished. JK is going to be a real struggle at this rate!

Saturday Mar 15, 2014 #

Note
(rest day)

A day doing a few things that took a long time! On the positive side my car is now road legal again and missing the night O in the FoD to watch the rugby was a great decision!

C • Was on in the pub 2

Friday Mar 14, 2014 #

Note
(rest day)

IOC entered and flights booked. Now to do some training.

Thursday Mar 13, 2014 #

6 PM

Run - Trail 53:10 6.72 km (7:55 / km) +238m 6:43 / km
shoes: La Sportiva Crosslite (2)

MDC hill at the Wenallt, quads still massively tight so not able to run hard but it was plenty enough effort at 85%. 5 x hill, few minutes rest and repeat (110m x 30m climb):
1.01
1.02
1.02
0.57
0.55

0.53
0.56
0.52
0.51
0.49

As the time indicate, was feeling better as the session went on and was quicker on average than the last time we did this hill - although I was cutting maybe 3 seconds off the run-through at the top this time I was still quicker as I think I was over a minute for all the second set last time (quickest was about 0.45 though). Great to be out.

Wednesday Mar 12, 2014 #

5 PM

Run - Road 1:19:13 16.51 km (4:48 / km) +61m 4:43 / km
ahr:147 max:202 shoes: Asics 1150 (2012)

HFW via an hour of pain from James (sports massage). Knee grand, calfs not too bad but quads did not like any attention. Felt a bit better for it but they were pretty sore again by the time I got home (couldn't run any quicker with them in this condition). At least I think with some more work and definitely more stretching they should ease out a bit.

Tuesday Mar 11, 2014 #

7 AM

Run - Trail 31:04 6.45 km (4:49 / km) +24m 4:44 / km
ahr:153 max:167 shoes: Asics 1150 (2012)

IW, as per yesterday. Legs still not feeling the running love. So nice to be able to run on the grass again.

5 PM

Strength exercises 31:05 0.6 km (51:48 / km) +1m 51:23 / km
ahr:135 max:161 shoes: Asics 1150 (2012)

Second S&C session for the Tough Mudder with the WYG crew, though I was the only guy this evening. Missed last week and haven't done any other strength work so am going to know all about it tomorrow.

Run - Road 35:23 7.51 km (4:43 / km) +5m 4:42 / km
ahr:148 max:165 shoes: Asics 1150 (2012)

HFW, quads still not happy; tight and full of lactic even when not doing anything much. Had a burst of speed after I got run into from behind by some moron cycling on the pavement. He was cycling on the pavement as he was too dim to bring a light/helmet/reflective gear to cycle on the road. Actually he was even more dim than that as he was cycling on the road before he cycled into me.

Monday Mar 10, 2014 #

7 AM

Run - Trail 31:08 6.4 km (4:52 / km) +24m 4:47 / km
ahr:155 max:171 shoes: Asics 1150 (2012)

IW. Beautiful morning, lovely to be out, just the normal morning lethargy to deal with. GPS refused to find satellites so gave up on it.

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