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Training Log: iainw

In the last 7 days:

activity # timemileskm+m
  Road Running6 6:19:24 58.1(6:32) 93.5(4:03) 100
  Trekking2 5:00:00
  Trail Running1 39:30 4.5(8:47) 7.24(5:27) 260
  Yoga1 20:00
  Total9 12:18:54 62.6 100.75 360
  [1-5]7 6:58:54
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4:05
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ThFrSaSuMoTuWe

Wednesday Jan 18 #

5 AM

Road Running 54:24 [3] 8.3 mi (6:33 / mi) +100m 6:19 / mi

Loop of the park before work. Tired!

Tuesday Jan 17 #

6 PM

Road Running intervals 51:00 intensity: (20:00 @2) + (31:00 @5) 9.0 mi (5:40 / mi)

Track. 3x1k at 5min/mile, 2x2k @ 5.10min/mile, (puke break), 1x3k @ 5.30min/mile. Session was modelled on 10k pace, 10 mile pace, half marathon pace. Given that the other two sets were faster than my race paces, the last repeat should have been probably a bit faster, but I had to do it on my own, so was happy to cruise it. Happy with this one.

From Varner:
3 x 1k: 3:09, 3:07, 3:07
2 x 2k: 6:30, 6:23
(and me) 1x3k @ 10:14

Monday Jan 16 #

10 AM

Road Running 58:30 [3] 9.0 mi (6:30 / mi)

Easy 9 out Masonic, Lyon street steps, Marina, embarcadero, ball park, Guidebook. Feeling good.

Sunday Jan 15 #

10 AM

Road Running 59:00 [2] 7.6 mi (7:46 / mi)

Out with Paddy and Katie: nice and easy loop of Donner lake followed by a mile @ Katie's tempo pace.
12 PM

Trekking 3:00:00 [0]

Donner pass loop.

Saturday Jan 14 #

10 AM

Road Running 1:45:00 [3] 16.0 mi (6:34 / mi)

Out and back from Pete's place through Truckee. Aim was steady @ JD easy pace then 2 miles at tempo. Snowy, icy conditions. Tired at the end.

Yoga 20:00 [0]

Post-run.
2 PM

Trekking (Snowshoeing) 2:00:00 [0]

Breakin' trail with Paddy. Excellent fun.

Friday Jan 13 #

12 PM

Trail Running 39:30 [2] 4.5 mi (8:47 / mi) +260m 7:27 / mi

Easy, easy active recovery in Sutro, finishing at Arizmendi.

Thursday Jan 12 #

6 PM

Road Running 51:30 intensity: (29:40 @2) + (21:50 @5) 8.2 mi (6:17 / mi)

2 miles @ half marathon, 2 miles pacier with Charlesworth and Rookie. JFK hill made it a bit unpredictable so went more on effort. 5.36,5.17(down),5.36(u-turn and up),5.20. Strides at the end. Just about on JD's pace for goal time, but that felt hard...

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