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Training Log Archive: Angus

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Running7 9:10:44 58.67(9:23) 94.43(5:50) 1578
  Circuits1 1:00:00
  Total8 10:10:44 58.67 94.43 1578

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MoTuWeThFrSaSu

Sunday Oct 9, 2016 #

11 AM

Running warm up/down 39:48 [2] 5.77 km (6:54 / km) +37m 6:41 / km
shoes: Icebug Acceleritas4

Running race 28:41 [5] 7.71 km (3:43 / km) +54m 3:36 / km
shoes: Icebug Acceleritas4

Wicklow Intermediate XC. Paced it well. 4laps, probably about 20th after lap 1 but finished 8th.
km splits
3.41
3.48
3.47
3.42
3.47
3.44
3.48
last 700m pace 3.23.
Got 2 places in the last 100m uphill finish inc eyeballs out sprint to line
1 PM

Running warm up/down 5:40 [2] 0.72 km (7:54 / km) +1m 7:50 / km
shoes: Icebug Acceleritas4

Tried warmdown but stomach quite poor...

Friday Oct 7, 2016 #

4 PM

Running 3:03:13 [2] 20.33 km (9:01 / km) +672m 7:44 / km
shoes: Icebug Anima3

Helping to mark Run the Ridge

Thursday Oct 6, 2016 #

6 PM

Running warm up/down 21:33 [2] 3.48 km (6:12 / km)
shoes: Icebug Acceleritas4

Running intervals 10:52 [4] 2.62 km (4:09 / km)
shoes: Icebug Acceleritas4

Running warm up/down 9:42 [2] 1.52 km (6:22 / km)
shoes: Icebug Acceleritas4

Wednesday Oct 5, 2016 #

3 PM

Running 1:03:28 [2] 12.73 km (4:59 / km) +47m 4:54 / km
shoes: Mizuno Kazan 2014

6 PM

Circuits 1:00:00 [3]

Tuesday Oct 4, 2016 #

2 PM

Running 1:42:21 [3] 23.84 km (4:18 / km) +316m 4:02 / km
shoes: Asics

So 2 moments of madness, one the thought of doing a long road run and then 102minutes of madness in doing it. anyway. Apart from couple 5k races a year, I don't know when I last did a road run. I think a bit like going to McDonalds every 5 years to remind you how awful it is. So left a disappointed dog behind a took off. Did enjoy it but it may be awhile before I do another :)

An brisk easy pace, increased the effort on the hill from 13k onwards and as a results struggled with from from 18k

Monday Oct 3, 2016 #

2 PM

Running 1:25:26 [2] 15.71 km (5:26 / km) +451m 4:45 / km
shoes: Kazan 2015

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