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Training Log Archive: Spud

In the 7 days ending Dec 3, 2017:

activity # timemileskm+m
  Running6 6:14:55 47.41(7:54) 76.3(4:55) 1969
  Strength and conditioning1 40:00
  Total7 6:54:55 47.41 76.3 1969

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Sunday Dec 3, 2017 #

11 AM

Running 36:56 [5] 8.86 km (4:10 / km) +331m 3:31 / km
shoes: Icebug Accelaritas 3

Bill Fox Gravy Pud Fell Race - 1st.
Set out pretty well and was joined by a Totley guy who I tucked in behind because I felt like I was working harder than I wanted to. Hit the first descent and then recovered a bit so took the lead and pushed on up the steep moor climb and along the top. The very last climb was like a wall but knew if I stayed ahead I'd be in a strong position so kept pushing from there to the finish through the woods and back through the farm. Felt tired from around 6k but kept pushing, last few slopes felt very tired. Wanted to do this as a test and because I was bored with plodding. Positive to have mentally kept pushing and to descend/flat run so well but there's a lot of work to do on climbs. Knee also seems to have reacted well. Nice to get a win in my first race for DP.

Running 10:39 [1] 1.97 km (5:24 / km) +35m 4:58 / km
shoes: Icebug Accelaritas 3

Running 15:00 [1] 3.0 km (5:00 / km) +50m 4:37 / km
shoes: Icebug Accelaritas 3

Saturday Dec 2, 2017 #

Note
(rest day)

Met mum and had a nice day at Meadowhall. Good chance to consolidate this week's training and be careful before tomorrow's FR with my knee. Also, felt a touch chesty so that should settle down. Keeping the build sensible.

Friday Dec 1, 2017 #

12 PM

Running 32:18 intensity: (2:08 @1) + (19:57 @2) + (7:25 @3) + (2:48 @4) 7.26 km (4:27 / km) +137m 4:04 / km
ahr:148 max:173 shoes: Adidas Supernova Glide Boost 8

Nice and easy along Fulwood then in to porter and up via the park. Bit icy in places.
4 PM

Strength and conditioning 40:00 [3]

Started off tired but working well by the end.

Thursday Nov 30, 2017 #

1 PM

Running 1:15:30 intensity: (1:40 @1) + (17:49 @2) + (16:16 @3) + (15:25 @4) + (24:20 @5) 15.09 km (5:00 / km) +632m 4:08 / km
ahr:165 max:185 shoes: NB 690 AT

Had this sort of session in mind for a while and thought it was a good chance to try it out. Very cold out and the ground was pretty firm for the most part so ok moving. Took in just loads of climb in Riv as a fartlek, steady flats, hard ups and float downs. Garmin sats skipped the first bit of climb and strava route planner said it was 690 for the route so split the difference. Good mental session but was tired. Enjoyed it though.

Wednesday Nov 29, 2017 #

3 PM

Running 1:29:41 intensity: (11:28 @1) + (27:04 @2) + (41:04 @3) + (7:45 @4) + (2:20 @5) 17.38 km (5:10 / km) +389m 4:38 / km
ahr:147 max:181 shoes: NB 690 AT

Easy with a good group up porter and oxstones, quite tired towards the end.

Tuesday Nov 28, 2017 #

6 PM

Running 19:48 intensity: (2:11 @1) + (12:43 @2) + (4:54 @3) 4.01 km (4:56 / km) +12m 4:52 / km
ahr:143 max:157 shoes: Adidas Supernova Glide Boost 8

Extended warm up along Fulwood and a lap of the park

Running 24:00 intensity: (8 @1) + (36 @2) + (3:22 @3) + (4:27 @4) + (15:27 @5) 5.94 km (4:02 / km) +69m 3:49 / km
ahr:175 max:184 shoes: Inov-8 x-talon 212 (s17)

First shuoc intervals back properly with my knee. First session with absolutely zero pain. Off the front in the pitch black, cold and bog completely solo but I loved it. Kept it chilled for the knee, felt fairly strong just not quick! 5x4mins(1), so so happy afterwards. Think my shit mood might start receding a bit.

Running 5:31 intensity: (8 @1) + (5 @2) + (2:59 @3) + (2:19 @4) 1.05 km (5:16 / km) +4m 5:11 / km
ahr:162 max:175 shoes: Inov-8 x-talon 212 (s17)

6x30(30) very relaxed strides.

Running 10:29 intensity: (2:03 @1) + (4:54 @2) + (3:32 @3) 1.8 km (5:49 / km) +66m 4:55 / km
ahr:143 max:158 shoes: Adidas Supernova Glide Boost 8

Trudge up the hill.

Monday Nov 27, 2017 #

2 PM

Running 55:03 [2] 9.93 km (5:33 / km) +244m 4:56 / km
shoes: NB 690 AT

Dragged my sorry arse around rivelin with Olly.

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