Training Log Archive: iainwIn the 7 days ending Dec 4, 2016:
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Sunday Dec 4, 2016 #
10 AM
Road Running 2:10:00 [2] 15.0 mi (8:40 / mi) +600m 7:43 / mi
Touring the city with Katie. Kite Hill, Glen Canyon, Twin Peaks, Sutro faff, Sutro proper, Kezar GGP, Panhandle shakeout, stretching.
Saturday Dec 3, 2016 #
11 AM
Trail Running warm up/down 15:00 [2] 1.5 mi (10:00 / mi)
Faffing around before my leg.
Trail Running race 39:30 [4] 6.5 mi (6:05 / mi) +400m 5:06 / mi
Leg 4 of the marathon relay. We had a decent gap, so cruised round. Not feeling as good on the climb or descent as I did on Thursday, but clipping along on the flat in the last mile or so.
Trail Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
Began the epic cooldown to find Felice finishing the 50, got half a mile along the road and she was already there!! FFS! 7.55. Amazing.
Friday Dec 2, 2016 #
9 AM
Road Running 30:00 [2] 3.5 mi (8:34 / mi) +250m 7:01 / mi
Touring the local hills from home with Katie.
Thursday Dec 1, 2016 #
4 PM
Trail Running 1:12:00 [3] 9.1 mi (7:55 / mi) +800m 6:13 / mi
Dived out of the office early for Black Mountain fun. Kept an honest, but comfortable pace on the way up, then bombed it down to make sure I wasn't benighted. Summit in 44mins; home in 28mins. Calves shredded. If I searched correctly, that's 3 minutes faster than a hard effort with David and Matthias 4 years ago, and only 1 minute slower than Roche's Up'n'Down record.
8 PM
S&C 15:00 [0]
Wednesday Nov 30, 2016 #
Note
(rest day)
Final day of the sprint.
Tuesday Nov 29, 2016 #
11 AM
Trail Running 46:10 [3] 7.15 mi (6:27 / mi)
Shoreline loop at a clippy pace. Nice to be able to breathe again down here at sea level; shame about the lack of hills!
4 PM
S&C 15:00 [0]
Pre-nuthouse glute exercies
Monday Nov 28, 2016 #
9 AM
Trail Running 1:17:00 [2] 8.0 mi (9:37 / mi) +500m 8:04 / mi
Bear creek trail with Katie. Struggling to breathe through the ocean of phlegm. Nice views down into Cheyenne on top of the ridge on the way back.