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Training Log Archive: Mal

In the 7 days ending Aug 27, 2017:

activity	#	time	miles		km		+m	load
Running	6	4:06:49	31.55	(7:49)	50.78	(4:52)	330	197.9
Fell running	1	1:03:40	8.33	(7:39)	13.4	(4:45)	260	57.9
S and C	1	35:00						24.5
Total	8	5:45:29	39.88		64.18		590	280.2

1:32

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» now

Friday Aug 25, 2017 #

Note
(sick) (rest day)

No wonder I've been feeling a bit rotten recently

Thursday Aug 24, 2017 #

6 AM

S and C 35:00 [2]

Feeling tight in a few places and balance isn't the best at the moment

3 PM

Running 49:45 [2] 9.2 km (5:24 / km) +50m 5:16 / km
shoes: Mizuno Sayonara 2

Shuffle HFW. Body not feeling great.

4 PM

Note

Managed to get in some consistent quality training the last two months or so and got my motivation back. Had earmarked this weekend as a natural breaking point after lots of travel and such. But may extend it a bit and have a proper rest and think about the winter and 2018.

C • *RELAYS 2

Wednesday Aug 23, 2017 #

6 AM

Running 28:40 [3] 6.1 km (4:42 / km) +50m 4:31 / km
shoes: Mizuno WR19

ITW. Groggy and tired after training last night but perked up on the drop down down the hill.

6 PM

Fell running warm up/down 29:00 [3] 5.0 km (5:48 / km) +60m 5:28 / km
shoes: Innov8 Xtalon 2017 #2

Along the road and up a path beforehand. Then along to the start closer to the time.
Along the road afterwards. Feeling ok in the legs but stomach not happy.

Fell running race 34:40 [5] 8.4 km (4:08 / km) +200m 3:41 / km
shoes: Innov8 Xtalon 2017 #2

Harrock Hill Fell Race 4th
Remembered this was on at 3pm sat in the office so ditched plans to run home and do this instead. Didn't recognise anyone at the start but expected it to be fast and trail-y. It did not disappoint.
One guy went off really hard for about 200m and eased back another lasted about 1km up the first hill then the eventual winner went past followed by a guy from Chorlton.
Caught back up on the drop down the hill and got in to first passing through the cows. Kept it to the bottom of the second hill which I hated, long gradual tarmac after a fast descent, then gradually filed back in to 4th with a big gap behind. Tried to close the Chorlton guy on the second decent but he had a big enough gap to keep it to the finish.

Nice evening out

C • Solid 1

Tuesday Aug 22, 2017 #

6 AM

Running 28:50 [3] 6.0 km (4:48 / km) +35m 4:40 / km
shoes: Mizuno WR19

Along Aigburth Road then back along the prom. Felt really good for about 4km then the legs just stopped working and were chugging away.

6 PM

Running intervals 27:00 [5] 5.91 km (4:34 / km) +50m 4:23 / km
shoes: Mizuno Sayonara 2

Liverpool Harriers 6*3mins(90s)

Felt a bit tired and shitty all day but decided to go along and say hello to everyone again. Felt alright on the the first 4reps then over ran the first minute of the 5th and blew up at the same point on the last. Happy with the speed though and a decent reintroduction to it again. Need to get my membership in before XC season starts up.

Distances; 0.94, 0.94, 0.94, 0.95, 0.91, 0.29(1min)

Running warm up/down 26:00 [3] 5.15 km (5:03 / km) +20m 4:57 / km
shoes: Mizuno Sayonara 2

A lap of The Mystery before.

4* 20s strides followed by another lap of The Mystery afterwards

Monday Aug 21, 2017 #

6 AM

Running 28:54 [3] 6.02 km (4:48 / km) +25m 4:42 / km
shoes: Mizuno WR19

Woke up at 5:30?! So was out the door at 6:00 promptly. Felt ok to begin with then became quite leggy and groggy

4 PM

Running 57:40 [3] 12.4 km (4:39 / km) +100m 4:28 / km
shoes: Mizuno WR19

HFW inc Everton Park, Wavertree Botanic, The Mystery and Sefton. Nice and mizzly to begin with then warmed up.

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