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Training Log Archive: EPOCspookster

In the 7 days ending Aug 20:

activity # timemileskm+ft
  Trail running3 2:12:55 14.23(9:20) 22.9(5:48) 1100
  Intervals2 56:00 7.46(7:31) 12.0(4:40)
  Time Trials1 20:13 3.11(6:30) 5.0(4:03)
  Total6 3:29:08 24.79(8:26) 39.9(5:14) 1100
averages - weight:162.2lbs

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MoTuWeThFrSaSu

Sunday Aug 20 #

Trail running 52:30 [3] 8.6 km (6:06 / km) +550ft 5:34 / km
shoes: Hoka Speedgoat

Steady run through the woods to test new shoes on off-road trails. All ok.

Saturday Aug 19 #

Time Trials 20:13 [3] 5.0 km (4:03 / km)
shoes: NB Road

Greenhead Parkrun.
Not flat out, but still pushed heart rate up.
Felt like heart rate rather than legs was the limiting factor. Felt like if I had pushed myself to go faster I would have "gone into the red" as cycling commenters like to say and had to slow down. Makes a change from the head being the limiting factor. 31st place, but first V50.
4:03 (132)
4:00 (147)
3:58 (151)
4:01 (151)
4:06 (154)

Friday Aug 18 #

Trail running 32:25 [3] 6.3 km (5:09 / km) +200ft 4:54 / km
weight:162lbs shoes: Hoka Speedgoat

Easy run up the valley. Two bad twinges from left knee otherwise ok.

Thursday Aug 17 #

Intervals 28:00 [3] 6.0 km (4:40 / km)
weight:162lbs shoes: NB Road

Same as Monday. 4x1 lap (900m) rest until heart rate 120.
Pace 3:51-3:58. Times 3:27-3:34.
Better than Monday. Mean heart rate 137, 147, 149, 151

Wednesday Aug 16 #

Trail running 48:00 [3] 8.0 km (6:00 / km) +350ft 5:37 / km
ahr:122 weight:162lbs shoes: NB Road

Could not decide what to do today so did very little. Felt tired and left glute dragged along for a bit. Weight is good. Hope I can keep it low (for me). Trying to stay off beer as much as possible and not to pigout on cookies and donuts.

Monday Aug 14 #

Intervals 28:00 [3] 6.0 km (4:40 / km)
ahr:147 weight:163lbs shoes: NB Road

Intervals on grass at Neiley.
4x1 lap (900m) at approx 4 mins per km 30 seconds rest.
Heart rate 135, 147, 147, 147.
Should have been at least five laps and a full km. A poor start. Longer warm up needed.

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