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Training Log Archive: ba-ba

In the 7 days ending Jul 30, 2017:

activity # timemileskm+mload
  Running - Road7 5:11:37 38.15(8:10) 61.4(5:04) 1198680.7
  Bike2 3:46:13 1963497.6
  Running - Trail1 24:07 3.67(6:34) 5.91(4:05) 169108.2
  Total8 9:21:57 41.82 67.31 33301286.4
averages - sleep:8.2 weight:73.6kg

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MoTuWeThFrSaSu

Sunday Jul 30, 2017 #

1 PM

Bike 2:02:26 intensity: (19:20 @1) + (45:30 @2) + (54:07 @3) + (3:29 @4) +1015m
ahr:139 max:159 slept:9.0 weight:73.6kg shoes: CB Team

53km burning off yesterday afternoon/evening sitting in beer gardens with Brendan.
Dirty headwind out to Owler Bar and down to Baslow, then quite nice through Froggat, Eyam, Foolow, Bretton, Grindleford. Thought about a loop around Burbage and Ringinglow but there were dark clouds amassing to came home.

Saturday Jul 29, 2017 #

10 AM

Running - Road 2:01:04 intensity: (4:37 @1) + (48:06 @2) + (35:36 @3) + (32:45 @4) 24.35 km (4:58 / km) +596m 4:26 / km
ahr:146 max:167 slept:7.5 shoes: Roclite 280 #1 Blue

Biphasic hybrid starved run.
Tried to keep the intensity up a bit in the first hour to work through my carb reserves (well stocked after F&C and some beers last night), then trundled back in 'fat burning' mode. The last 20mins was a bit of a struggle so maybe had the desired effect.

Friday Jul 28, 2017 #

8 AM

Running - Road 32:40 intensity: (17:11 @1) + (13:19 @2) + (2:10 @3) 6.05 km (5:24 / km) +87m 5:02 / km
ahr:122 max:138 slept:8.5 shoes: Asics gel windhawk 1

itw. saw dave sykes

Thursday Jul 27, 2017 #

8 AM

Running - Road 32:14 intensity: (18:19 @1) + (12:39 @2) + (1:16 @3) 6.06 km (5:19 / km) +85m 4:58 / km
ahr:121 max:143 slept:8.75 weight:73kg shoes: Asics gel windhawk 1

ITW. Should use this route more often but have been a bit lazy in getting up in time to make it more viable.
7 PM

Running - Road 54:35 intensity: (3:40 @1) + (28:38 @2) + (19:17 @3) + (3:00 @4) 11.34 km (4:49 / km) +217m 4:24 / km
ahr:140 max:159 shoes: Asics gel windhawk 1

HFW. Should use this route more as well.

Wednesday Jul 26, 2017 #

Note
slept:8.5

Went to watch Dunkirk instead.
Was hoping to get some nice long slow runs in, including a solo 'MM' with a wild camp this weekend, but feeling a bit tired still. I want to run well at Borrowdale and be well rested to start a big block in a few weeks, so easy, when I want to and enjoyable it is

Tuesday Jul 25, 2017 #

9 AM

Running - Road 21:17 intensity: (19:16 @1) + (1:40 @2) + (21 @3) 3.83 km (5:34 / km) +46m 5:15 / km
ahr:114 max:129 slept:8.5 weight:74.1kg shoes: Asics gel windhawk 1

5 PM

Running - Road 23:11 intensity: (11:37 @1) + (10:27 @2) + (1:07 @3) 4.37 km (5:18 / km) +104m 4:44 / km
ahr:124 max:146 shoes: Asics gel windhawk 1

Bike 1:43:47 intensity: (30:57 @1) + (39:49 @2) + (31:41 @3) + (1:20 @4) +948m
ahr:132 max:159 shoes: CB Team

43.9km. Froggat and curbar gap then wiggled back.feeling a bit tired so opted for a spin instead of a run.
Beautiful Aston Martin DB5 (?) in midnight blue came past up the gap.

Monday Jul 24, 2017 #

6 PM

Running - Road 10:39 intensity: (1:12 @1) + (6:00 @2) + (3:09 @3) + (18 @4) 2.32 km (4:36 / km) +34m 4:17 / km
ahr:140 max:159 shoes: Xtalon 212 #7 (IHMR'15)

Running - Trail 24:07 intensity: (7 @1) + (8 @2) + (2:24 @3) + (6:46 @4) + (14:42 @5) 5.91 km (4:05 / km) +169m 3:34 / km
ahr:171 max:180 slept:6.5 shoes: Xtalon 212 #7 (IHMR'15)

Trunce, slightly shorter now by 150-200m according to Strava, which doesn't all account for a new pb by 1.05ish. Strava suggests 2s/km quicker, so worth 12-15s and a sub-25. Nice surprise as body end legs not feeling quick at all, but felt better for racing. Had a bit of a battle with Alex H which I just edged (I didn't go very well on the road), not too far behind a returning Saville.

Running - Road 15:57 intensity: (1:48 @1) + (14:05 @2) + (4 @3) 3.09 km (5:10 / km) +31m 4:55 / km
ahr:133 max:139 shoes: Xtalon 212 #7 (IHMR'15)

Long slow runs the rest of the week.

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