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Training Log: Urban

In the last 7 days:

activity # timemileskm+m
  Running6 4:23:46 32.34(8:09) 52.05(5:04) 927
  Total6 4:23:46 32.34(8:09) 52.05(5:04) 927
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Wednesday Jan 17 #

2 PM

Running (Road) 35:07 intensity: (11:06 @2) + (24:01 @3) 7.53 km (4:40 / km) +57m 4:30 / km
ahr:116 max:121 shoes: Mizuno Wave Ultima 6 White

Everthorpe / North Cave Road Loop - far too wet and slippy off road to get any sort of meaningful run in!
Even so, roads very wet in places, especially around Everthorpe.
Cold and windy too but at least most of the snow has thawed.

Tuesday Jan 16 #

1 PM

Running tempo (Road) 31:33 intensity: (10:29 @3) + (21:04 @4) 7.5 km (4:12 / km) +58m 4:03 / km
ahr:130 max:136 shoes: Wave Rider 19 Lime Green

Nearly bottled it! Glad I didn't!
North Cave / Everthorpe Road Loop
Very cold and threatening sleet / snow / rain but interspersed with bright sunny spells
OK out to Cave but then with West wind on back for return started to overheat!
Splits - 16:04 / 15:28

Monday Jan 15 #

1 PM

Running (Road recovery) 30:24 [2] 6.3 km (4:49 / km) +45m 4:39 / km
ahr:114 max:120 shoes: Mizuno Wave Ultima 4

Recovery road run - Everthorpe Loop

Sunday Jan 14 #

11 AM

Running long (Trail) 55:36 intensity: (3:36 @2) + (23:10 @3) + (28:50 @4) 10.52 km (5:17 / km) +399m 4:27 / km
ahr:126 max:140 shoes: Kanadia TR7 Army Green

Eloughton Dale, top of drop.
To half way with Charl then she went off to do an extra loop.....said it before.......elite athletes!
Wanted to get under the hour so knew, in current form, still needed to go out at a good pace.
Aim for BTS out 23:30 - definetly no slower, so 22:32 very comfortably under the time.
This gave turnround of 6:14 and 6:01 so now well under.
Didn't have the help on the way back as on the way out - Charl dropping off my fast pace (lol) on the flats and downs but then cruising past with seemingly no effort on the ups!
Anyway, got on with it for a 20:46 return and virtual BTS of 43:18 - which actually wouldn't have been bad as a run in its own right :)
Underfoot very good, amazing what 2 or 3 dry days does, shame it's forecast wet and miserable again for tomorrow and Tuesday.

Saturday Jan 13 #

8 AM

Running warm up/down (Warm Up) 12:56 [2] 2.11 km (6:07 / km) +9m 5:59 / km
shoes: Wave Mujin Lime Green

Warm Up

Running race (ParkRun) 19:59 intensity: (12 @1) + (10 @2) + (50 @3) + (5:44 @4) + (13:03 @5) 4.47 km (4:28 / km) +19m 4:23 / km
ahr:136 max:141 shoes: Wave Mujin Lime Green

Humber Bridge Country Park - ParkRun
Felt like I worked really hard - took splits but didn't analyse on the run -
6:33 / 6:41 (13:14) / 6:37 (19:51) - for a 19:59 finish
- positives and negatives -
pleased to get under 20 - I should be doing this consistently on this course
disappointed to only just scrape under 20 minutes when I felt that I worked SO hard!

Running warm up/down (Warm Down) 16:27 intensity: (6:15 @1) + (10:12 @2) 2.48 km (6:37 / km) +14m 6:26 / km
ahr:108 max:135 shoes: Wave Mujin Lime Green

Warm Down - last 400-500 metres with Amanda :)

Friday Jan 12 #

Note
(rest day)

Rest Day

Thursday Jan 11 #

2 PM

Running long (Trail) 1:01:44 intensity: (3:52 @1) + (26:35 @2) + (31:17 @3) 11.12 km (5:33 / km) +324m 4:51 / km
ahr:112 max:126 shoes: Mizuno Wave Harrier 3 Black

Diamond Cottage - pretty steady run.... end of the running week - well needed rest day tomorrow!
Hill off Beverley Road awfully slippy so ended run by avoiding and finishing via Little Wold Lane.

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