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Training Log Archive: Cruachan

In the 7 days ending Nov 20, 2011:

activity

time

miles

Running

4:47:03

39.0

(7:22)

62.76

(4:34)

Off-road running

1:39:22

13.0

(7:39)

20.92

(4:45)

120

Treadmill Running

23:35

3.0

(7:52)

4.83

(4:53)

Total

6:50:00

55.0

(7:27)

88.51

(4:38)

120

averages - sleep:6.8

2:06

0:00

» now

Sunday Nov 20, 2011 #

6 AM

Running 2:06:32 [3] 17.0 mi (7:27 / mi)
slept:5.5 shoes: Nike Structure 14

Awake early so got up n out just before 7 for 2 laps of 7M and the 3M to conclude. Felt tired n laboured from yesterday but nice and relatively comfortable as well. Cold at start of run (3c) but sun out eventually after fog lifted.

Saturday Nov 19, 2011 #

9 AM

Off-road running warm up/down 42:30 [2] 5.0 mi (8:30 / mi)

Over to Ely Common, bits of recovery and easy back to home...

Off-road running intervals 33:32 [4] 5.0 mi (6:42 / mi) +120m 6:14 / mi

Interval session using the new (adapted) and challenging ER XC course around Ely Common and Roswell Pits... 4 x lap (1.25m/2K) with 2 mins recovery: 8.32, 8.25, 8.20, 8.15. Interesting as got progressively faster which might have been to do with warming up n getting into rhythm. Chest also eased out during the sess. Cold but lovely morning for it.

Friday Nov 18, 2011 #

Note
slept:5.9 (rest day)

Dodgy night's sleep n felt shattered so took a resty.

Thursday Nov 17, 2011 #

5 AM

Running 30:05 [2] 4.0 mi (7:31 / mi)
slept:7.0 shoes: Nike Structure 14

Slower than yesterday though felt marginally better... still a struggle this week :(.

Wednesday Nov 16, 2011 #

7 AM

Running 44:25 [3] 6.0 mi (7:24 / mi)
slept:8.4

In spite of very decent night's sleep, woke feeling shattered n drained. Struggled around the 6M loop n decided against a second lap. Cold out as well (3c).

Tuesday Nov 15, 2011 #

7 AM

Running 29:11 [2] 4.0 mi (7:18 / mi)
slept:7.0 shoes: Nike Structure 14

Along to the sailing club n back - felt tired n leg weary, but ran easy.

4 PM

Running 37:50 [3] 5.0 mi (7:34 / mi)
shoes: Nike Structure 14

Before the session to Beresford Rd n after back home with Dylan; then down to Tesco on own n back.

Running tempo 19:00 [4] 3.0 mi (6:20 / mi)
shoes: Nike Structure 14

Tempo (for me) intervals with Dylan (who was going some and doing well) - 4 x Beresford Rd (1K) with 90 secs rec - starting with an 'up': 3.48, 3.35 (down), 3.49, 3.23. Good session for both of us.

Monday Nov 14, 2011 #

3 PM

Off-road running 23:20 [3] 3.0 mi (7:47 / mi)
slept:7.0 shoes: Saucony Excursion

Easy run over the fields and back - tired and sore.

Treadmill Running 23:35 [3] 3.0 mi (7:52 / mi)
shoes: Saucony Excursion

And then up to the gym for 3M on the tready which also helped although hammy was sore.

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