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Training Log: Andy L

In the last 7 days:

activity # timemileskm+m
  Running5 3:15:22 24.71(7:54) 39.77(4:55) 630
  Plodding1 1:09:50 6.46(10:48) 10.4(6:43) 93
  Total6 4:25:12 31.18(8:30) 50.17(5:17) 723
  [1-5]6 4:23:35
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SaSuMoTuWeThFr

Tuesday Oct 21 #

8 PM

Running 45:09 10.2 km (4:26 / km) +20m 4:23 / km
ahr:147 max:160 shoes: Adidas Adizero XT 4 #6

strensall, splish splash splosh. chilly and windy. went to kfc afterwards #ommpreparation.

Sunday Oct 19 #

11 AM

Running 1:20:41 14.83 km (5:26 / km) +496m 4:40 / km
ahr:144 max:160 shoes: x talon 212 #1

shining cliff. nice. trying to get used to inov-8s for the OMM as my trail shows fell apart at on sat and they don't make them anymore. damn.

Saturday Oct 18 #

8 AM

Running 10:41 1.94 km (5:30 / km) +12m 5:20 / km
ahr:144 max:170 shoes: Adidas Adizero XT 4 #6

Wu and some striding
9 AM

Running race 17:46 4.81 km (3:42 / km) +40m 3:33 / km vdot: 54.5
ahr:187 max:193 shoes: Adidas Adizero XT 4 #6

Clumber park duathlon leg 1 run

Was about 2 min off the lead in last year's race on the first leg but was more confident of a keeping up this year. 4 teams entered too.

Set off in the front group tucked in nicely. Felt just below the limit at about 1.5km sat in about 8th posn so pushed on moving up to 3rd by 3 km. The leader was only maybe 15 ahead and visible so no point in killing myself .... might as well give something for my brother to do on the bike.

Managed to move up to 2nd on the final hill. Really pleased with this as was c1.5 - mins faster than last year.

Running 11:56 1.38 km (8:41 / km) +2m 8:37 / km
ahr:137 max:170 shoes: Adidas Adizero XT 4 #6

Bit of a warm up whilst trying to figure out what was going on in the race. Seemed my brother not quite in the lead....

Running race 9:50 2.74 km (3:35 / km) +27m 3:25 / km vdot: 53.6
ahr:187 max:192 shoes: Adidas Adizero XT 4 #6

Brother managed to crash on a cattle grid and was maybe not on the form of last year so came in 6th posn maybe 1-1.5 min off the lead and with a pack of 3 maybe 15-30 secs in front. No sign of the other three teams by the time I left transition so that seemed to be in the bag. Decided to just go 100% and see what happened. On fresher legs and with a lot of the guys ahead seemingly much stronger cyclists, it was a weird experience gunning them down. Felt a bit like I was cheating having not done the cycle, but still. Thought the leader was way too far in front but after 1km I'd got past the pack of three and then was c20-22 seconds behind leader with 1.4km to go. Managed to claw my way to his shoulder with about 500m to go, then a quick exchange of which cat we were in before I managed to get ahead and then cruise to the line.
10 AM

Running 19:19 3.88 km (4:59 / km) +33m 4:47 / km
ahr:151 max:165 shoes: Adidas Adizero XT 4 #6

Wd very happy. Legs feeling a bit broken.
1 PM

Plodding 1:09:50 [1] 10.4 km (6:43 / km) +93m 6:26 / km

Pines Recce. Tagged all remaining sites. All going to plan.

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