Training Log Archive: MalIn the 7 days ending Aug 5, 2018:
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Sunday Aug 5, 2018 #
Note
(rest day)
Chilled day in London after a late night. Don't think I can cope with the heat down here.
Saturday Aug 4, 2018 #
9 AM
Running tempo 18:53 [4] 5.05 km (3:44 / km) +65m 3:31 / km
shoes: Salomon S-lab Sonic
Ally Pally Park run. 1st.
Some guy set off really fast. Stuck with for a bit then let him go after about 500m. He started coming back to me after a mile then went past him on the downhill starting the second lap. After that pulled away on the XC section then just hung on to the end as he started closing in a bit.
Tough! Feel a bit buggered now.
Some guy set off really fast. Stuck with for a bit then let him go after about 500m. He started coming back to me after a mile then went past him on the downhill starting the second lap. After that pulled away on the XC section then just hung on to the end as he started closing in a bit.
Tough! Feel a bit buggered now.
Running 28:30 [3] 5.25 km (5:26 / km) +25m 5:18 / km
shoes: Salomon S-lab Sonic
To Ally Pally and back from Anna's
Friday Aug 3, 2018 #
2 PM
Running 35:00 [3] 7.7 km (4:33 / km) +70m 4:21 / km
shoes: Salomon S-lab Sonic
To the RVI and back via the station.
Finger is healing ok and no worry of infection anymore.
Finger is healing ok and no worry of infection anymore.
Thursday Aug 2, 2018 #
7 PM
Running warm up/down 29:30 [3] 5.8 km (5:05 / km) +50m 4:53 / km
shoes: Salomon S-lab Sonic
Around the stadium before and in to the bowl.
A few drills and strides.
A big lap to finish afterwards feeling a little tired in the legs.
A few drills and strides.
A big lap to finish afterwards feeling a little tired in the legs.
Running intervals (Fartlek) 45:00 [4] 8.9 km (5:03 / km)
shoes: Salomon S-lab Sonic
Grass Fartlek session for my long awaited return to the club.
Longer rep (2.65km) - 9:32mins - 3:38mins/km
6*1.45mins
3*Hill loop
5* sprints
Longer rep (2.65km) - 9:32mins - 3:38mins/km
6*1.45mins
3*Hill loop
5* sprints
Monday Jul 30, 2018 #
11 AM
Running 31:00 [3] 6.85 km (4:32 / km) +70m 4:18 / km
shoes: Salomon S-lab Sonic
To the RVI fracture clinic and back to work afterwards