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Training Log: andfall

In the last 7 days:

activity # timemileskm+m
  Running10 9:19:03 67.39(8:18) 108.45(5:09) 2341
  S&C6 1:38:00
  Total12 10:57:03 67.39 108.45 2341
  [1-5]10 9:24:03
«
2:37
0:00
ThFrSaSuMoTuWe

Tuesday Oct 17 #

6 AM

Running 33:22 [3] 6.2 km (5:23 / km) +130m 4:52 / km
shoes: New Balance 1080

Wind slowed the pace a bit. DOMS worse than yesterday and worse than expected after a short race with mostly soft decending - probably because i haven't descended quickly in a while
5 PM

Running 25:23 [3] 5.32 km (4:46 / km) +113m 4:19 / km
shoes: New Balance 1080

Running 46:44 [3] 10.66 km (4:23 / km) +11m 4:22 / km
shoes: Salomon S-lab Sense 3 sg

XC intervals: 7*3'(60-70s)

Hip slowly getting better. Was able to run these at faster pace than the 2min intervals last week (around 3:20-3:25 m/km)... not quite ideal pace but getting there.

S&C (Drills) 8:00 [0]

Monday Oct 16 #

11 AM

Running (Treadmill) 42:52 intensity: (1:15 @1) + (23:32 @2) + (18:05 @3) 9.0 km (4:46 / km) +200m 4:17 / km
ahr:130 max:147 shoes: Salomon S-lab Sense 5

12 PM

S&C 40:00 [0]

3 PM

Running 23:06 [3] 4.71 km (4:54 / km) +81m 4:31 / km
shoes: New Balance 1080

Running 41:28 [3] 8.41 km (4:56 / km) +99m 4:40 / km
shoes: New Balance 1080

Sunday Oct 15 #

9 AM

Running 28:37 [3] 3.49 km (8:11 / km) +187m 6:27 / km
shoes: Inov8 XT212#5(grey/red)

Running 53:43 [3] 9.86 km (5:27 / km) +727m 3:59 / km
shoes: Inov8 XT212#5(grey/red)

FRA Relays - Leg 1

Didn't set off too hard in the charge up the road and hit the path up through the slate quarries outside the top 20. Steadily passed those who'd gone off too hard and reached the open hill in about 10th place. Lungs and cardio felt good but hip still a little bit tight and achy so had to just keep a steady effort and not push too hard. Passed Calder Valley runner about two-thirds of the way up to reach the top in 9th, then passed a walking Tom M not far off the top. Had thought beforehand that i was bound to lose places on descent due to hip but actually was able to keep a decent pace as descending was on soft ground and not too slippy. Was gaining on Jack L on second small climb but he pulled ahead again on final slippy descent towards finish where maximum concentration required to avoid slipping and aggravating hip. Finished 8th and handed over to Harry and Simon for leg 2. Team finished 28th overall.

Running 24:43 [3] 4.04 km (6:07 / km) +81m 5:33 / km
shoes: Inov8 XT212#5(grey/red)

Saturday Oct 14 #

10 AM

Running 31:44 [3] 6.35 km (5:00 / km) +45m 4:49 / km
shoes: Salomon S-lab Sense 3 sg

S&C (Drills) 5:00 [0]

Friday Oct 13 #

6 AM

Running 33:59 [2] 6.36 km (5:20 / km) +133m 4:50 / km
shoes: New Balance 1080

5 PM

Running 26:39 [3] 5.37 km (4:58 / km) +110m 4:30 / km
shoes: New Balance 1080

Running 29:31 [3] 6.16 km (4:48 / km) +10m 4:45 / km
shoes: Salomon S-lab Sense 3 sg

S&C (Drills) 5:00 [0]

Thursday Oct 12 #

6 AM

Running 35:01 [2] 6.69 km (5:14 / km) +128m 4:47 / km
shoes: New Balance 1080

1 PM

S&C 35:00 [0]

5 PM

Running 26:18 [3] 5.3 km (4:58 / km) +111m 4:30 / km
shoes: New Balance 1080

Running 55:53 [3] 10.53 km (5:19 / km) +176m 4:54 / km
shoes: Salomon S-lab Speed

S&C (Drills) 5:00 [1]

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