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Training Log: AliMas

In the last 7 days:

activity # timemileskm+m
  Running7 6:48:51 53.68(7:37) 86.38(4:44) 1711
  Total7 6:48:51 53.68(7:37) 86.38(4:44) 1711
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Wednesday Jul 26 #

5 PM

Running 1:20:00 [2] 13.72 km (5:50 / km) +370m 5:08 / km
shoes: Saucony Kinvara 7W

Absolutely crawling around the Box Hill area, did a nice accidental loop on Headley. Not much motivation for this one at all.
Off to Scotland tomorrow.

Tuesday Jul 25 #

6 PM

Running 41:56 [3] 10.66 km (3:56 / km) +68m 3:49 / km
shoes: Saucony Kinvara 7W

Down the Coach road and a loop around the Brockham back roads. Thought I'd try my luck at a raz of some sort seen as its trendy these days and I couldn't be bothered for much else.

Monday Jul 24 #

6 PM

Running 30:00 [2] 6.85 km (4:23 / km) +28m 4:18 / km

Easy out and back on the coach road. A few doms from yesterday but nothing too bad.

Sunday Jul 23 #

9 AM

Running 13:55 [2] 2.49 km (5:35 / km) +18m 5:23 / km
shoes: Saucony Kinvara 7W

Running 1:22:59 [4] 21.02 km (3:57 / km) +501m 3:32 / km
shoes: Saucony Kinvara 7W

A Surrey Slog - Holmbury Hill trail half marathon
Took it fairly steady for the first 30 remembering last years big bonk on the last climb, but still managed to get a big nosebleed at 3 miles, had one guy just ahead of me and another guy quite far ahead who'd gotten a lead from the start. Got to the drinks point at 6 miles in 2nd and was thinking that the leader was obviously quite strong and might have it in the bag but on the next descent I realised I was gaining and he was looking back a lot so the game was on. Slowly reeled him in and went past on the next climb, didn't really want to push too hard as I was still nervous about the last climb but also didn't want to give him some hope so just went for it. Kicked down from the monument and ground out the last climb much better than last year, even feeling pretty good to finish so ended up with a healthy win. Over 7 minutes faster than last year so very happy with that.

Makes me think its strange that I wasn't stronger in JWOC long but I suppose its just a different ball game.

Running 6:15 [2] 1.04 km (6:01 / km) +12m 5:42 / km
shoes: Saucony Kinvara 7W

Saturday Jul 22 #

5 PM

Running 33:54 [2] 7.05 km (4:49 / km) +37m 4:41 / km
shoes: Saucony Kinvara 7W

Wet one out the Coach road and back with a quick visit to Betchworth Castle and a dash across the golf course. Feeling spent after a busy day at the Manor.

Friday Jul 21 #

4 PM

Running 59:08 [2] 11.86 km (4:59 / km) +236m 4:32 / km
shoes: Saucony Kinvara 7W

Easy along the river to Burford Bridge and then up Box, all very nice but feeling a little tired.

Thursday Jul 20 #

5 PM

Running 1:00:44 intensity: (39:42 @2) + (21:02 @4) 11.69 km (5:12 / km) +441m 4:22 / km
shoes: Saucony Kinvara 7W

Three efforts on the regular Box Hill loop twice round (top of field - top, bottom of steps - top of steep bit, Brockham lane junction - top of field), pretty nice session. Surprised to see negative splits, maybe wasn't warmed up enough. So surprised with the split of the 4th rep I got a massive nosebleed.

4.46, 1.45, 4.14
4.27, 1.42, 4.08

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