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Training Log Archive: Whitesheep

In the 7 days ending Nov 18, 2018:

activity # timemileskm+mload
  Road running4 2:51:52 21.5(8:00) 34.6(4:58) 23080.6
  Off-road running2 1:52:10 13.24(8:28) 21.3(5:16) 22527.7
  Running (buggy/bag)2 1:21:54 8.33(9:50) 13.4(6:07) 4016.4
  Running drills1 31:15 1.99(15:43) 3.2(9:46)12.5
  Total7 6:37:11 45.05(8:49) 72.5(5:29) 495137.2

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MoTuWeThFrSaSu

Sunday Nov 18, 2018 #

7 PM

Off-road running long 1:25:45 [1] 15.9 km (5:24 / km) +175m 5:07 / km
ahr:134 shoes: inov8 race ultra 290

Again v easy, the last few days have been exhausting so the runs have just been about salvaging something.
Since running strongly on thurs my fastest k has been a 4:57 downhill today, tells a story.

Saturday Nov 17, 2018 #

4 PM

Running (buggy/bag) 1:06:54 [1] 10.9 km (6:08 / km)
ahr:129 shoes: adidas Supernova boost (iii)

V easy along the Luton path and to the shops with lil

Friday Nov 16, 2018 #

7 PM

Road running 43:22 [1] 7.8 km (5:34 / km) +80m 5:17 / km
ahr:127 shoes: Asics 451

easy run after a draining couple of days

Thursday Nov 15, 2018 #

6 AM

Road running tempo 1:11:00 intensity: (11:00 @1) + (15:00 @3) + (35:00 @4) + (10:00 @5) 16.5 km (4:18 / km) +150m 4:07 / km
ahr:162 shoes: New Balance 1500

Swan walk
Ran first half with Steve who was on the edge so I pushed on to paul and Patrick. Then worked hard over and especially down the small hills to keep a good pace going.

Wednesday Nov 14, 2018 #

5 PM

Off-road running 26:25 [2] 5.4 km (4:54 / km) +50m 4:41 / km
ahr:142 shoes: Asics 451

Running (buggy/bag) 15:00 [1] 2.5 km (6:00 / km) +40m 5:33 / km
shoes: Asics 451

Tuesday Nov 13, 2018 #

6 AM

Road running intervals 24:30 intensity: (9:30 @1) + (15:00 @5) 5.0 km (4:54 / km)
max:180 shoes: Asics Hyperspeed (ii)

10x 450m along wheathampstead rd with Camilla
Good
Downs: 1:30, 31, 30, 29, 28
Ups: 1:31, 32, 32, 31, 30

Road running warm up/down 18:30 [1] 3.1 km (5:58 / km)
shoes: Asics Hyperspeed (ii)

Monday Nov 12, 2018 #

6 AM

Running drills 31:15 [2] 3.2 km (9:46 / km)
ahr:135 shoes: Asics 451

Road running warm up/down 14:30 [1] 2.2 km (6:35 / km)
shoes: Asics 451

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