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Training Log: MCrone

In the last 7 days:

activity # timemileskm+m
  Running7 4:22:11 35.24(7:26) 56.72(4:37) 608
  Trail Running1 58:00 7.66(7:34) 12.32(4:42) 620
  Total7 5:20:11 42.9(7:28) 69.04(4:38) 1229
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TuWeThFrSaSuMo

Sunday Jan 22 #

2 PM

Running 1:05:25 [3] 14.44 km (4:32 / km) +47m 4:27 / km

"Short and easy" run with Simon along the river. Rewarded with French pastries from a new bakery that I've found. Could be very dangerous.
6 PM

Running 4:59 [3] 1.08 km (4:38 / km) +4m 4:33 / km

Saturday Jan 21 #

10 AM

Running 4:14 [3] 0.82 km (5:11 / km) +4m 5:03 / km
shoes: Inov8 Xtalon 212 0216

Trail Running race (Box hill fell race) 58:00 [3] 12.32 km (4:42 / km) +620m 3:46 / km
shoes: Inov8 Xtalon 212 0216

Thanks to Paul I was able to run.

Absolutely brutal first and second climbs where at points it makes more sense to walk than to run. Couldn't really push the downhills because I still struggle with the fear of falling on my face (and I watched many people do that yesterday). Good race otherwise, I was able to really push the flats and more gradual downhills.

Finished 5th, 1 second behind 4th and not very far off third (the last descent screwed me because it was very technical and I chose to stick to the stairs after the guy in front of me slipped twice on the frozen ground)

Running 3:35 [3] 0.55 km (6:34 / km)
shoes: Inov8 Xtalon 212 0216

Friday Jan 20 #

9 PM

Running 25:03 [3] 5.71 km (4:23 / km) +317m 3:26 / km
shoes: Nike Pegasus 33 1216

Thursday Jan 19 #

9 PM

Running 26:10 [3] 5.3 km (4:56 / km) +42m 4:45 / km
shoes: Nike Pegasus 33 1216

Wednesday Jan 18 #

5 PM

Running 1:00:03 [3] 13.39 km (4:29 / km) +112m 4:18 / km
shoes: Nike Pegasus 33 1216

Tuesday Jan 17 #

6 PM

Running warm up/down 20:57 [3] 4.52 km (4:38 / km) +48m 4:24 / km
shoes: Nike Pegasus 33 1216

Warm up to the track.

Running race (Squad time trial) 9:19 [3] 3.05 km (3:04 / km) +2m 3:03 / km
shoes: Flite BW 0612

Great conditions ;). Below freezing and a frozen track...

Felt good.

Simon told me that it was a waste to go to track just for 3km so I went on to do the rest of the interval session. Only problem was that my calves aren't used to flats.

Running 22:31 [3] 3.86 km (5:50 / km) +2m 5:49 / km
shoes: Nike Pegasus 33 1216

600, 400 (changed to normal shoes)
800,600,400,200

Rest was a 100m walk around the track.

Running warm up/down 19:55 [3] 4.01 km (4:58 / km) +31m 4:47 / km
shoes: Nike Pegasus 33 1216

Warm down from the track.

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