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Training Log Archive: Whitesheep

In the 7 days ending Jan 23, 2019:

activity # timemileskm+mload
  Running (buggy/bag)5 2:27:30 15.64(9:26) 25.17(5:52) 17029.5
  Road running3 1:45:31 13.86(7:37) 22.3(4:44) 17060.9
  Off-road running2 58:10 7.64(7:37) 12.3(4:44) 5030.4
  Total7 5:11:11 37.14(8:23) 59.77(5:12) 390120.8

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Wednesday Jan 23, 2019 #

8 AM

Running (buggy/bag) 12:30 [1] 2.58 km (4:51 / km) +40m 4:30 / km
shoes: inov8 parkclaw

4 PM

Running (buggy/bag) 30:00 [1] 5.0 km (6:00 / km) +80m 5:33 / km
shoes: inov8 parkclaw

Tuesday Jan 22, 2019 #

Event: SLOW Night-O Series 2018-19 #3: TBC
 
6 AM

Road running hills 38:00 intensity: (8:00 @1) + (22:30 @4) + (7:30 @5) 8.0 km (4:45 / km) +120m 4:25 / km
max:179 shoes: New Balance 1500

Kenyan hills - 5x 1 mile hilly circuits
Two laps each circuit of granby/lyndhurst/Crabtree
Good session, did not feel remotely up for it when I got up but it went fine. Felt much better on the steep up/shallow down direction than vice versa but actually lap times were consistent.
Struggling a bit to get the hr up at the moment? But not sure I could have pushed this harder.

Times: under 6 for each lap

Road running warm up/down 14:00 [1] 2.3 km (6:05 / km)
shoes: New Balance 1500

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)

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