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Training Log Archive: ba-ba

In the 7 days ending Jun 28, 2015:

activity # timemileskm+mload
  Running - Road7 6:43:18 51.53(7:50) 82.93(4:52) 2070963.3
  Bike1 45:18 2
  Total8 7:28:36 51.53 82.93 2072963.3
  [1-5]7 6:43:18
averages - sleep:7.5

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Sunday Jun 28, 2015 #

4 PM

Running - Road 1:20:43 intensity: (1:10:43 @2) + (10:00 @3) 16.2 km (4:59 / km) +301m 4:33 / km
shoes: NB 580 v3 (Black) #2 Feb15

Riven with JC and a Horton cameo. Up to the dams then back along top path, great fun cruising back along the top.

Saturday Jun 27, 2015 #

Note
slept:6.0

Round the Island Race.
up at 05:00
Leave Gosport 06:00
Race Start Cowes 08:00. Spent a lot of time crawling/sliding across the deck. Got a proper dunking when we broached around the south of the island.
Finish 15:50, land for an hour for a beer.
Back to Gosport 19:00.
Didn't even think about a run - beer, jacuzzi and a 2nd BBQ were in the offing.

Friday Jun 26, 2015 #

11 AM

Running - Road intervals 1:11:13 intensity: (19:30 @1) + (25:13 @2) + (5:30 @3) + (21:00 @5) 14.98 km (4:45 / km) +323m 4:17 / km
slept:7.5 shoes: NB 580 v3 (Black) #2 Feb15

Steady effort from the train tracks to Rodborough Common.
Then 6x3:30(ish)/1:30. After the 3rd rep I ventured onto Minchampton common and got a bit lost, adding extra climb in to reps 4 and 5. However, I was not moving very quickly - hoping that a mix of my first 7day rolling 100km for a while, 2 races, 3 sessions and hay fever makes this worth more than the 36min 10km pace I was managing on the first 3 reps...
5 PM

Bike 45:18 [0] +2m

17km. Along to Lee-on-Solent on Commander Pound's mountain bike. Broken pedals. Nice tailwind on the way back.

Thursday Jun 25, 2015 #

8 PM

Running - Road 49:05 [2] 9.89 km (4:58 / km) +253m 4:24 / km
slept:8.5 shoes: NB 580 v3 (Black) #2 Feb15

Made my way up Rodborough Common from sister's in Stroud. Nice on the scarp, some very posh houses.

Wednesday Jun 24, 2015 #

8 AM

Running - Road 18:03 [2] 3.31 km (5:27 / km) +103m 4:43 / km
shoes: NB 580 v3 (Black) #2 Feb15

ran from the garage
6 PM

Running - Road hills 1:10:55 intensity: (26:49 @1) + (16:30 @2) + (6:13 @3) + (21:23 @4) 14.24 km (4:59 / km) +535m 4:12 / km
slept:7.5 shoes: NB 580 v3 (Black) #2 Feb15

Down South from tomorrow, so got hills in today. This session seemed like a good idea...
1xHeroes steady (~6:20 to top, 6:43 to chip-shop. pleasing.)
Set of Steel Bank, South to North, running off theta each time (turning right except for the 2nd,where I went left for more climb)
In my head I had Burgoyne road as the crux at #4 and, whilst it is the longest, the next 4 were a lot longer than I thought! A lot of grovelling was done.
C • Good session 1

Tuesday Jun 23, 2015 #

7 PM

Running - Road 59:09 intensity: (47:09 @2) + (12:00 @3) 12.51 km (4:44 / km) +301m 4:13 / km
slept:8.0 shoes: NB 580 v3 (Black) #2 Feb15

Rivelin and Crookes
Had a brief toy withy the idea of going to Hallamshire, but with 3 races and a BG leg in the previous 5 days quickly thought better of it.

Monday Jun 22, 2015 #

6 PM

Running - Road 14:20 [2] 3.16 km (4:32 / km) +38m 4:16 / km
shoes: Xtalon 212 #5 (Late 2014)

Running - Road 25:50 [5] 6.14 km (4:13 / km) +185m 3:39 / km
slept:7.5 shoes: Xtalon 212 #5 (Late 2014)

Trunce. 1st. PB by 1 second.
Cows were a bit spooked so took a wide line to be safe. Then turned off too early in the wood which got Shaun right back on me. Pulled away on the down and just about maintained the gap on the way back. Not moving very quick on the last track. Managed to not get beaten by Sarah McCormack which was the aim at the start (she was 3rd in 26:13)

Running - Road 14:00 [1] 2.49 km (5:37 / km) +31m 5:17 / km
shoes: Xtalon 212 #5 (Late 2014)

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