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Training Log Archive: ba-ba

In the 7 days ending Jan 8, 2017:

activity # timemileskm+mload
  Running - Road9 4:57:09 38.98(7:37) 62.73(4:44) 1284675.4
  Running - Trail3 3:06:55 25.18(7:25) 40.52(4:37) 822604.2
  Total12 8:04:04 64.16(7:33) 103.25(4:41) 21051279.6
averages - sleep:8.3 rhr:40 weight:73.1kg

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MoTuWeThFrSaSu

Sunday Jan 8, 2017 #

Note
slept:7.0

Plenty of lugging heavy staging around

Saturday Jan 7, 2017 #

11 AM

Running - Trail 19:29 intensity: (11 @1) + (2:28 @2) + (9:38 @3) + (7:12 @4) 4.18 km (4:39 / km) +38m 4:27 / km
ahr:152 max:166 rhr:41 slept:8.5 weight:72.7kg shoes: Brookes Cascadia 10

Running - Trail 5:15 intensity: (10 @2) + (2:51 @3) + (2:14 @4) 1.24 km (4:14 / km)
ahr:153 max:165 shoes: Saucony Kilkenny 2017 blue

Running - Trail race 31:13 [5] 8.54 km (3:39 / km) +119m 3:25 / km
shoes: Saucony Kilkenny 2017 blue

Derbyshire/Nottinghamshire XC champs, Wollaton Park.
'10km' - still, 300m longer than last time, they may get there in 5 more attempts.
8th Derbyshire senior so snuck in to the IC team - an invitation which, in a fit of pique, I accepted despite it being a week after the HPM.

Felt alright but not top. The climbs were good but legs were really heavy in the muddy section where I normally excel (compared to most anyway). Satisfactory.

Cracking to hear the team won at Yorkshires though, looking forward to Northerns and National (and a bit of track again in a few weeks!)
C • Geat run mate! 3

Running - Trail 21:40 intensity: (42 @1) + (12:48 @2) + (8:10 @3) 4.3 km (5:02 / km) +33m 4:51 / km
ahr:142 max:152 shoes: Brookes Cascadia 10

Checking out the National course
5 PM

Running - Trail 29:19 intensity: (37 @1) + (9:54 @2) + (14:53 @3) + (3:55 @4) 5.69 km (5:09 / km) +131m 4:37 / km
ahr:146 max:164 shoes: Mudclaw 300 B/R

Busy all day tomorrow with Messiah, so got a few more miles in today. 3 times across the Hope Valley in 4 days so out time I stopped en route. From Barber Booth I reminded myself of how shitty sloppy and gate the Pennine way is between Upper Booth and Edale.

Friday Jan 6, 2017 #

8 AM

Running - Road 19:21 intensity: (5:54 @1) + (11:53 @2) + (1:34 @3) 3.95 km (4:54 / km) +51m 4:36 / km
ahr:127 max:139 rhr:37 slept:7.5 shoes: NB 590v5 SpeedRide

4 PM

Running - Road 19:28 intensity: (3:28 @1) + (14:01 @2) + (1:59 @3) 3.81 km (5:07 / km) +78m 4:38 / km
ahr:131 max:147 shoes: NB 590v5 SpeedRide

Thursday Jan 5, 2017 #

8 AM

Running - Road 19:08 intensity: (9:42 @1) + (7:58 @2) + (1:28 @3) 3.93 km (4:52 / km) +48m 4:35 / km
ahr:123 max:135 slept:8.5 weight:73.6kg shoes: NB 450v3 BRIGHTBLUE

6 PM

Running - Road 19:09 intensity: (1:31 @1) + (14:16 @2) + (3:22 @3) 3.97 km (4:50 / km) +87m 4:21 / km
ahr:136 max:154 shoes: NB 450v3 BRIGHTBLUE

Running - Road tempo 46:44 intensity: (32 @1) + (15:43 @2) + (10:32 @3) + (19:30 @4) + (27 @5) 11.09 km (4:13 / km) +77m 4:04 / km
ahr:151 max:171 shoes: NB 590v5 SpeedRide

8T (4); 6x1(1); 6T.
Paces seem OK for a sharpener and the Hr eventually got up. See what happens in Wollaton on Saturday now.

Wednesday Jan 4, 2017 #

8 AM

Running - Road 20:09 intensity: (12:28 @1) + (7:01 @2) + (40 @3) 3.92 km (5:08 / km) +51m 4:50 / km
ahr:123 max:135 rhr:41 slept:9.0 shoes: NB 450v3 BRIGHTBLUE

4 PM

Running - Road 13:02 intensity: (23 @1) + (12:36 @2) + (3 @3) 2.43 km (5:22 / km) +118m 4:19 / km
ahr:135 max:142 shoes: NB 450v3 BRIGHTBLUE

6 PM

Running - Road 47:01 intensity: (2:46 @1) + (34:22 @2) + (9:21 @3) + (32 @4) 10.1 km (4:39 / km) +183m 4:16 / km
ahr:136 max:157 shoes: Brookes Cascadia 10

Solo from Mark's into Goyt valley. Bit of effort up first hill before trying to ease it back a bit.

Tuesday Jan 3, 2017 #

8 AM

Running - Road 23:53 intensity: (14:23 @1) + (8:50 @2) + (40 @3) 4.72 km (5:03 / km) +79m 4:40 / km
ahr:123 max:143 slept:8.5 shoes: NB 450v3 BRIGHTBLUE

5 PM

Running - Road 19:58 intensity: (4:19 @1) + (14:56 @2) + (43 @3) 4.03 km (4:57 / km) +83m 4:29 / km
ahr:130 max:144 shoes: NB 450v3 BRIGHTBLUE

Running - Road 49:16 intensity: (1:46 @1) + (9:20 @2) + (14:50 @3) + (18:19 @4) + (5:01 @5) 10.78 km (4:34 / km) +430m 3:49 / km
ahr:154 max:175 shoes: NB 590v5 SpeedRide

6 Meersbrook 'Kenyan' hills. Switched hillls to today ahead of XC.
Think the times were better than last I did this by about 6-10s per rep, though that may have been due to the nice tailwind. 3:36,31,32,32,34,42, roughly. Would suggest 5 was the ideal amount today
AP estimated climb at 530; Strava 400; Basic addition from the AP map page brings up 430.

Monday Jan 2, 2017 #

11 AM

Running - Trail 1:19:59 intensity: (41 @1) + (25:50 @2) + (30:16 @3) + (23:12 @4) 16.57 km (4:50 / km) +501m 4:12 / km
ahr:148 max:165 slept:9.0 shoes: Mudclaw 300 B/R

One last run at home before one last raid on the cheese board.

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