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Training Log Archive: Angus

In the 7 days ending Sep 3:

activity # timemileskm+m
  Running5 4:50:11 36.95(7:51) 59.46(4:53) 1048
  Total5 4:50:11 36.95(7:51) 59.46(4:53) 1048

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MoTuWeThFrSaSu

Sunday Sep 3 #

1 PM

Running 26:01 [2] 5.01 km (5:12 / km) +21m 5:05 / km
shoes: Mizuno Kien

Recovery! Didn't think I would manage anything but got legs moving and was running quite freely by 2k.

Saturday Sep 2 #

8 AM

Running warm up/down 18:39 [2] 3.45 km (5:25 / km) +26m 5:13 / km
ahr:126 max:149 shoes: Brooks Green Silence

Running race (Waterford Greenways Half) 1:20:52 [5] 21.09 km (3:50 / km) +142m 3:43 / km
ahr:175 max:187 shoes: Brooks Green Silence

The inaugural Waterford Greenways 1/2 marathon, along part of the old Waterford/Dungarvan railway. My debut run over the distance
With a race start of 9am it was an early start, left home at 6am with 2 club memebrs.
I had 80 minute thoughts. My recent races suggested 81 minutes but with a net downhill course I thought 80 was reasonable and I needed to run 19min 5km x 4 to achieve this. I didn't take race profile of uphill till 8km into consideration in this simplistic plan.


Despite a first km of 3.38, the uphill from 2km onwards resulted in the first 5km taking me 19.30. The uphill continued and I was about 39 minutes at 10km. I ran much of the middle of race with 2 others and I got quite annoyed at one of them chucking his gel wrapper away, and told him so! There were specific pre race instructions not to litter. I upped my pace with this. The other 2 stayed with me but I broke away with 4km to go on a long downhill and managed to catch next guy ahead. This got me to 17th place, but rather cooked my goose in the process. The 2nd last km was uphill and I was spent and had nothing for last km to hold off gel wrapper chucker and the guy I had recently passed to finish in 19th in a time of 80.51, good enough for 2nd M45 and a voucher earned.

Thursday Aug 31 #

4 PM

Running 44:21 [3] 8.11 km (5:28 / km) +225m 4:48 / km
ahr:129 max:156 shoes: Kazan 2017

Did some strides in middle

Tuesday Aug 29 #

7 PM

Running 48:45 [3] 8.33 km (5:51 / km) +267m 5:02 / km
ahr:127 max:169 shoes: Kazan 2017

Targeted a Strava crown for the 3rd time and this time it registered and got it by a second, though didn't push as hard as previous 2 attempts. It was one that I missed by 2 seconds in a recent IMRA race

Monday Aug 28 #

3 PM

Running 1:11:33 [3] 13.47 km (5:19 / km) +366m 4:41 / km
ahr:133 max:158 shoes: Kazan 2017

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