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Training Log: mikeholliday

In the last 7 days:

activity # timemileskm+m
  Run - Road3 4:50:30 37.39(7:46) 60.18(4:50) 391
  Treadmill1 1:01:00 6.65(9:10) 10.71(5:42) 555
  Run - Trail1 54:00 5.88(9:11) 9.47(5:42) 221
  Total5 6:45:30 49.93(8:07) 80.36(5:03) 1167
averages - sleep:6.7
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WeThFrSaSuMoTu

Sunday Jan 17 #

7 AM

Run - Road (Easy) 2:26:00 [2] 28.18 km (5:11 / km) +183m 5:01 / km
slept:7.0 shoes: Nike Pegasus 36

Up and out the door relatively early. Legs very heavy for first 30' then slowly picked up. Road into town and then out along the Cumbria Way bike path to Dalston and back. Legs felt knackered in last 15' also, fairly pleased to finish. Carried a couple of gels but didn't take one, didn't ever feel the need to eat/drink. Was moving better than I felt looking back at splits.

Saturday Jan 16 #

2 PM

Run - Road (Blend intervals) 1:22:00 [5] 17.6 km (4:40 / km) +105m 4:31 / km
slept:7.0 shoes: Nike Pegasus 36

Felt tired this morning, had to have a doze at 10am. Fuelled much better this week before run. Easy jog up to a quiet road loop in town and warm up/stretch before start. Legs felt a bit heavy after last two days. Managed to hit paces on reps, easier on tarmac. Only issue was a couple of blind corners that I had to go steady around on each loop but it was a pretty good place to run, barely any traffic and was able to run down road for 2/3s of each loop.

3 x 2km | 2' easy | 300m hard | 4' easy
Reps
3:34/km
3:33/km
3:31/km

Very happy to get it done and improve a little each rep. Legs were done in on jog back to van. That will have been biggest/hardest road run for a while.

Friday Jan 15 #

7 PM

Run - Road (Moderate) 1:02:30 [3] 14.4 km (4:20 / km) +103m 4:11 / km
slept:7.0 shoes: Nike Pegasus 36

Moderate through town and back. All feeling relaxed and easy. Right bum cheek area started to complain towards the end, bit of an achey feeling. Didn't stop me running and wasn't painful. Got on hockey ball when back.

Thursday Jan 14 #

8 PM

Treadmill (Hill Reps) 1:01:00 [4] 10.71 km (5:42 / km) +555m 4:31 / km
slept:5.0 shoes: Nike Pegasus 36

3 x 5 mins @10% & 4:30/km

Terrible sleep! Couldn't sleep for ages, woke up at 5am and could get back to sleep again, got 20 mins at lunch. Thought this was going to be grim on the back of it. Ended up being pretty solid, after having to wait to get on the treadmill, sister in law was on it when I arrived. Bumped pace up 9s/km from last time. Felt hard but clung on to see them off. Always a satisfying session!

Wednesday Jan 13 #

8 PM

Run - Trail (Easy) 54:00 [3] 9.47 km (5:42 / km) +221m 5:06 / km
slept:7.5 shoes: Inov8 xtalon 255

Another day that got away from me. Van is in the garage so running in evenings is easier at the moment. Wasn't up for it around 6pm, got out at 8 after Rosie had been out. Cold, icey driving rain and fog. One of the better runs I've had in a while. Embraced the bad weather and legs felt great.

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