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Training Log: ba-ba

In the last 7 days:

activity # timemileskm+m
  Running - Road and Trail8 7:21:15 57.23(7:43) 92.1(4:47) 1017
  S&C1 15:00
  Total8 7:36:15 57.23 92.1 1017
  [1-5]8 7:21:15
averages - sleep:8.2
«
2:05
0:00
ThFrSaSuMoTuWe

Tuesday Dec 18 #

6 AM

Running - Road and Trail 23:01 intensity: (5:01 @1) + (15:00 @2) + (3:00 @3) 3.06 mi (7:31 / mi) +29m 7:18 / mi
slept:8.0 shoes: Asics Gel Cumulus

Trying to prime the legs a bit.
5 PM

Running - Road and Trail 1:26:00 intensity: (38:00 @1) + (27:00 @2) + (1:00 @3) + (20:00 @5) 11.8 mi (7:17 / mi) +16m 7:15 / mi
shoes: NB Vazee Rush

Stockton Riverside. Windy and damp, but was going OK until the last 30s/15s.
2x mona fartlek (roughly - 30s rec after the 15s and 6 min jog between sets, as well as more jogging than floating in most of the recoveries.

Monday Dec 17 #

6 PM

Running - Road and Trail 45:00 intensity: (10:00 @1) + (35:00 @2) 5.9 mi (7:38 / mi) +46m 7:27 / mi
slept:8.5 shoes: Asics Gel Cumulus

Easy and flat. Got clipping along quite nicely after about 20mins, so knocked the pace down for the last 10 mins.

S&C 15:00 [0]

Sunday Dec 16 #

10 AM

Running - Road and Trail 25:02 intensity: (21:02 @2) + (4:00 @4) 3.51 mi (7:08 / mi) +49m 6:50 / mi
slept:9.0 shoes: Asics Gel Cumulus

Running - Road and Trail 47:49 intensity: (6:00 @4) + (41:49 @5) 7.91 mi (6:03 / mi) +169m 5:40 / mi
shoes: NB Vazee Rush

Poultry Run. Marc Scott won in 41:41
I felt OK for the first 3 miles then dropped pace a bit. 1min slower than my best in 2011/2013, though I wasn't running the OMM back then so would have had more specific training under my belt. Bit of a kick up the arse anyway.

Running - Road and Trail 10:16 [1] 1.14 mi (9:00 / mi) +23m 8:29 / mi
shoes: NB Vazee Rush

5 PM

Running - Road and Trail 42:39 [1] 4.69 mi (9:06 / mi) +132m 8:22 / mi
shoes: Asics Gel Cumulus

Easy woods with Han. Bit icy

Saturday Dec 15 #

1 PM

Running - Road and Trail 1:06:06 intensity: (46:06 @1) + (15:00 @2) + (4:00 @3) + (1:00 @5) 7.49 mi (8:50 / mi) +259m 7:58 / mi
slept:7.5 shoes: Asics Gel Cumulus

All got a bit geordie shore last night. Oops.
Blustery trundle about the woods with Han. 6x10s strides.

Friday Dec 14 #

Note
(rest day)

Works xmas do on the toon. First race of winter on Sunday.
If you're only as good as your last race, I'm either an alcoholic or got beaten by an obstacle racer and a triantelope.

Thursday Dec 13 #

6 AM

Running - Road and Trail 25:17 [2] 3.38 mi (7:29 / mi) +29m 7:17 / mi
shoes: Asics Gel Cumulus

5 PM

Running - Road and Trail 1:10:05 intensity: (15:00 @1) + (53:45 @2) + (1:20 @5) 8.35 mi (8:24 / mi) +265m 7:38 / mi
slept:8.0 shoes: La Sportiva Akasha

Easier running is easier when you have the wind behind you.

8x10s strides

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