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Training Log: RHF

In the last 7 days:

activity # timemileskm+m
  Running5 2:44:47 20.29(8:07) 32.66(5:03)
  Yoga/Stretching/S&C1 45:00
  Cycling1 23:00 4.97(4:38) 8.0(2:53)
  Total7 3:52:47 25.26 40.66
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Friday Jan 20 #

8 AM

Running 27:09 [2] 5.2 km (5:13 / km)
shoes: Brooks Vapor 2 2016

Jog into work from Baddesley over Toot Hill
Legs feeling alright enough, except on the steep bit of the hill. Nice sunrise and chilly morning.
4 PM

Cycling 23:00 [2] 8.0 km (2:53 / km)

Cycle back via Lee Lane. Legs not the freshest, nice sunset, no worries.
5 PM

Yoga/Stretching/S&C 45:00 [1]

Tuesday Jan 17 #

6 PM

Running warm up/down 27:25 [2] 4.88 km (5:37 / km)
shoes: Brooks Vapor 2 2016

7 PM

Running intervals 30:41 [5] 6.91 km (4:26 / km)
shoes: Brooks Vapor 2 2016

Reps: 16*300m (100m) 58-59s
Was planning on taking it a little easier or doing less after the weekend. Pretty consistent pacing, just ahead of Rachael. Not super fast but good enough for me. Track very icey on the bend.

Running warm up/down 20:02 [2] 3.59 km (5:35 / km)
shoes: Brooks Vapor 2 2016

Sunday Jan 15 #

3 PM

Running warm up/down 16:04 [2] 2.45 km (6:33 / km)
shoes: Brooks Vapor 2 2016

4 PM

Running race 30:18 [5] 7.45 km (4:04 / km)
shoes: Brooks PR3 2016

Cross d'Herouville St Clair - 20th
SAC French X-Country weekend, really fun time with some good chat and food. Weather was pretty typical xcountry weather, rain and drizzle. Course yesterday was pretty runnable but cut up and was muddier today.

Everyone started fast but I let them go a bit and worked back through the field. 1 small, 2 medium and 2 large laps. The later laps were hillier and I was catching people, especially on the downs and ups. Worked hard to the line. Happy with the race and managed to pick up the senior men's team win and a large trophy.

Running warm up/down 13:08 [2] 2.18 km (6:01 / km)
shoes: Brooks PR3 2016

Cool down with Steve. Got hanging around supporting people and the trophy presentations. Left hamstring twinging and tight.

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