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Training Log Archive: Urban

In the 7 days ending Dec 7, 2014:

activity # timemileskm+m
  Running8 5:16:59 38.09(8:19) 61.3(5:10) 1098
  Total8 5:16:59 38.09(8:19) 61.3(5:10) 1098
  [1-5]8 5:16:20
averages - rhr:34 weight:55.8kg

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MoTuWeThFrSaSu

Sunday Dec 7, 2014 #

12 PM

Running long (Trail) 1:02:20 intensity: (2:06 @1) + (12:33 @2) + (31:11 @3) + (16:30 @4) 11.77 km (5:18 / km) +357m 4:36 / km
ahr:119 max:136 shoes: Wave Harrier 3 Black

Connect - http://connect.garmin.com/modern/activity/64686588...
Started out at a fair pace and kept it going through about 1/3rd of run then seemed to fade a bit (progressively) until the finish but not unexpected after yesterday.
Nice little Winter routine going here, let's hope it lasts!

Saturday Dec 6, 2014 #

Note
rhr:34 weight:55.8kg

8 AM

Running warm up/down (Warm UP) 13:54 intensity: (2:27 @1) + (11:25 @2) + (2 @3) 2.45 km (5:41 / km) +31m 5:21 / km
ahr:106 max:114 shoes: Wave Ascend 8 Purple - 1

Warm Up prior to Humber Bridge Country Park Park Run - COLD! -5 brrrrrr.....
9 AM

Running race (Trail) 20:17 intensity: (12 @1) + (4 @2) + (7 @3) + (12:20 @4) + (7:34 @5) 4.76 km (4:16 / km) +41m 4:05 / km
ahr:135 max:141 shoes: Wave Ascend 8 Purple - 1

Connect - http://connect.garmin.com/modern/activity/64604660...
Wanted a Race / Good Workout - a decent time wouldn't have gone a miss either!
So disappointing on a few levels -
Ran solo from the gun, always in front in a low class / small turnout field, so more of a time trial than a race.
Course well short (240 metres)
Time poor to say I went out hard and maintained it through laps 1 and 2 (of a 3 lap course) only really feeling the burn in the last lap where I still thought I'd given a really good account of myself, time says otherwise :(
I achieved what I set out to "effort" wise if not time-wise, shame!
b.t.w. HBCP is looking in fantastic condition - SO runnable, would have made a brilliant JK Sprint :)

Running warm up/down (Warm Down) 11:47 intensity: (38 @1) + (8:57 @2) + (2:12 @3) 2.1 km (5:37 / km) +17m 5:23 / km
ahr:110 max:117 shoes: Wave Ascend 8 Purple - 1

Warm Down after race (time trial!)

Friday Dec 5, 2014 #

2 PM

Running (Road / Trail mix) 27:34 intensity: (3:32 @1) + (22:07 @2) + (1:55 @3) 5.41 km (5:06 / km) +55m 4:51 / km
ahr:106 max:119 shoes: Mizuno Wave Ascend 5

Connect - http://connect.garmin.com/modern/activity/64568995...
Out and Back, low level, Road / light Trail mix. Drewton Manor via Mkt. Sq. and the main Mkt. Wt. road.
Steady pace recovery run....
Thinking of Park Run tomorrow - probs. Humber Bridge, so not fast, but competitive, none the less! Still running a bit tired today but hopefully ready for a burn up tomorrow!

Thursday Dec 4, 2014 #

2 PM

Running long (Trail) 1:01:17 intensity: (4:48 @1) + (14:23 @2) + (28:03 @3) + (14:03 @4) 10.67 km (5:45 / km) +341m 4:57 / km
ahr:117 max:133 shoes: Yellow Adidas Swoop - 1

Connect - http://connect.garmin.com/modern/activity/64506382...
Felt like my "Get up and go" had "Got up and gone"! Didn't have the legs for it today so just "enjoyed" it, and it seemed to do the trick!
HR stats good today after reverting back to soaking strap before running, fingers crossed!

Wednesday Dec 3, 2014 #

2 PM

Running (Trail) 38:20 intensity: (39 @0) + (6:59 @1) + (16:11 @2) + (14:31 @3) 7.23 km (5:18 / km) +165m 4:46 / km
ahr:104 max:125 shoes: Mizuno Wave Ascend 6 - 2

Connect - http://connect.garmin.com/modern/activity/64433943...
(Note - guessing it's best to access all the R.D. stats from Connect so don't "clog up" A.P. log - so that's what I'll do :)
Reasonable pace but a bit tired from Winter League. Colder now but drying out underfoot.
HR zones amended as seem to be getting some erratic readings. Need to revert to "thorough" soaking of HR strap prior to run to see if that helps?

Tuesday Dec 2, 2014 #

6 PM

Running warm up/down (Warm Up) 21:42 [2] 3.81 km (5:42 / km) +24m 5:31 / km
shoes: Wave Ultima 4

Winter League Warm Up

Running race (Road) 17:53 intensity: (12 @1) + (5 @2) + (12 @3) + (4:40 @4) + (12:44 @5) 4.62 km (3:52 / km) +26m 3:46 / km
ahr:136 max:142 shoes: Wave Ultima 4

connect - http://connect.garmin.com/modern/activity/64396479...
City of Hull Winter League, Hessle / Humber Bridge
Controlled the race all the way, really pleased with performance. Strong throughout with no fade even off the last climb past Holme Farm, up onto Boothferry Road and down the finishing straight.
averages - HRR % max - 89% / 136 bpm / T.Z. - 4.9
Cad. - 186 spm / VO - 8.1 cm / GCT - 208 ms
T.E. - 3.7 / VO2 max - 52

Running warm up/down (Warm Down) 12:07 intensity: (26 @1) + (10:19 @2) + (1:22 @3) 2.28 km (5:20 / km) +12m 5:11 / km
ahr:110 max:116 shoes: Wave Ultima 4

Warm Down

Monday Dec 1, 2014 #

3 PM

Running (Road) 29:48 intensity: (11 @1) + (17:12 @2) + (12:25 @3) 6.21 km (4:48 / km) +29m 4:41 / km
ahr:113 max:123 shoes: Adidas SuperNova Glide 3M - 2

Connect - http://connect.garmin.com/modern/activity/64336208...
Late run, went Christmas Tree shopping - success :)
Easy road run - Winter League race tomorrow night. Advantages - you don't get muddy, the pace is easier to control - winner!
averages -
% HRR - 59% / 113 bpm / T.Z. - 2.9
Cad - 176 spm / VO - 8.9 cm / GCT - 230 ms
T.E. - 3.0 / VO2 max - 51.0

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