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Training Log Archive: Whitesheep

In the 7 days ending Jan 20, 2019:

activity # timemileskm+mload
  Off-road running5 3:09:10 23.67(7:59) 38.1(4:58) 37579.8
  Road running4 2:07:15 16.96(7:30) 27.3(4:40) 15063.7
  Running (buggy/bag)5 2:05:14 12.86(9:44) 20.7(6:03) 5025.0
  Total8 7:21:39 53.5(8:15) 86.1(5:08) 575168.5

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MoTuWeThFrSaSu

Sunday Jan 20, 2019 #

1 PM

Running (buggy/bag) 1:16:30 [1] 13.2 km (5:48 / km)
ahr:135 shoes: Icebug Bugforce

Saturday Jan 19, 2019 #

4 PM

Off-road running intervals 28:30 intensity: (20:00 @4) + (8:30 @5) 6.7 km (4:15 / km)
max:180 shoes: New Balance 1500

4x 1k/100 jog/400 with a couple of minutes between sets
Nice session on the field across the road
Times: 3:42, 36, 38, 36 for the ks and 80, 77, 78, 79 for the 400s

Road running warm up/down 19:45 [1] 3.5 km (5:39 / km)
shoes: New Balance 1500

Thursday Jan 17, 2019 #

8 AM

Running (buggy/bag) 8:30 [1] 1.3 km (6:32 / km)
shoes: Icebug Bugforce

Off-road running 29:40 [1] 5.6 km (5:18 / km) +50m 5:04 / km
ahr:138 shoes: Icebug Bugforce

5 PM

Road running tempo 33:46 [4] 8.5 km (3:58 / km) +50m 3:52 / km
ahr:163 shoes: Asics Hyperspeed (ii)

Out & back, roughly what I’d have done with the Thursday group

Running (buggy/bag) warm up/down 20:00 [1] 3.1 km (6:27 / km) +50m 5:58 / km
shoes: Asics Hyperspeed (ii)

Wednesday Jan 16, 2019 #

8 AM

Running (buggy/bag) 8:30 [1] 1.3 km (6:32 / km)
shoes: inov8 parkclaw

Off-road running 45:00 [1] 8.6 km (5:14 / km)
ahr:137 shoes: inov8 parkclaw

Easy jog and nursery drop off, getting back towards the work routine
Niggly right leg felt better the day after hills, wonder if that’s a pattern?
5 PM

Road running 33:44 [2] 7.1 km (4:45 / km) +100m 4:26 / km
ahr:145 shoes: New Balance 1500

Steady round the houses ending at nursery for the pick up

Running (buggy/bag) 11:44 [1] 1.8 km (6:31 / km)
ahr:123 shoes: New Balance 1500

Tuesday Jan 15, 2019 #

4 PM

Off-road running hills 25:00 intensity: (15:00 @2) + (10:00 @5) 5.0 km (5:00 / km) +200m 4:10 / km
max:179 shoes: inov8 roclite 243 (ii)

10x Farrs lane path every 2:30

Road running tempo 13:00 [4] 3.4 km (3:49 / km)
ahr:167 shoes: inov8 roclite 243 (ii)

1 mile tempo before and after hills, ran each a bit long so about 6 min pace

Road running warm up/down 27:00 intensity: (13:00 @1) + (10:00 @2) + (4:00 @3) 4.8 km (5:37 / km)
shoes: inov8 roclite 243 (ii)

Monday Jan 14, 2019 #

8 PM

Off-road running 1:01:00 [2] 12.2 km (5:00 / km) +125m 4:45 / km
ahr:138 shoes: inov8 race ultra 290

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