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Training Log: Daniel Spencer

In the last 7 days:

activity # timemileskm+mload
  Running4 3:47:06 25.62(8:52) 41.24(5:30) 1181159.9
  S+C2 2:00:0060.0
  Cross Training2 50:3113.6
  Total6 6:37:37 25.62 41.24 1181233.5
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ThFrSaSuMoTuWe

Tuesday Jan 22 #

6 PM

Running 10:06 intensity: (1:02 @1) + (7:11 @2) + (1:53 @3) 2.05 km (4:55 / km) +15m 4:45 / km
ahr:141 max:162 shoes: Mudclaw 300

Running 41:45 intensity: (8 @1) + (7:07 @2) + (14:06 @3) + (11:37 @4) + (8:47 @5) 6.85 km (6:06 / km) +408m 4:42 / km
ahr:171 max:200 shoes: Mudclaw 300

5* 3 [3] 4* 30 [2]
Good session, enjoying the 3s but not so keen on the 30s. Really felt good to push on the longer reps.

Running 15:40 intensity: (5 @1) + (10:56 @2) + (4:39 @3) 2.26 km (6:57 / km) +62m 6:06 / km
ahr:145 max:160 shoes: Mudclaw 300

Monday Jan 21 #

4 PM

Cross Training 30:01 intensity: (26:06 @1) + (3:55 @2)
ahr:123 max:140

5 PM

S+C 1:00:00 [2]

Sunday Jan 20 #

Note

Ended up having a fairly easy week with Phys testing then having a cold. Hopefully onto some better training next week
3 PM

Running 1:02:40 intensity: (3:10 @1) + (38:23 @2) + (18:12 @3) + (2:55 @4) 10.66 km (5:53 / km) +419m 4:55 / km
ahr:146 max:180 shoes: NB MT620V2 TRAIL

Pentlands with Ali

Nice route with some amazing views, feeling quite a lot better and getting into a good rhythm up some of the hills. Saw Ben which is so weird what are the chances

Saturday Jan 19 #

10 AM

Running 49:07 intensity: (11 @1) + (8:09 @2) + (33:48 @3) + (6:59 @4) 9.67 km (5:05 / km) +243m 4:31 / km
ahr:160 max:180 shoes: NB MT620V2 TRAIL

Bailed on doing a tempo as had the worst DOMS I've ever had and breathing wasn't great. Just did the same volume but lowered the intensity. HR was high even when the legs were feeling good so tried to keep in zone to start with but then just ran of how I felt.

Friday Jan 18 #

Note
(rest day)

Thursday Jan 17 #

4 PM

Running 33:13 [2] 6.93 km (4:48 / km) +25m 4:43 / km
shoes: NB MT620V2 TRAIL

Pre-gym as messed up when to run today, still getting used to the new timetable

Cross Training 20:30 [1]

Easy spin after I had to bail to the gym to go to the loo

Running 14:35 [2] 2.82 km (5:10 / km) +10m 5:05 / km
shoes: NB MT620V2 TRAIL

CD back from the gym, with Tara for some

S+C 1:00:00 [2]

Session 2

Think that there's quite a lot on the plan. Quite hard to get it done when it's super busy.

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