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Training Log Archive: Spud

In the 7 days ending Jan 21:

activity # timemileskm+m
  Running7 6:18:30 49.71(7:37) 79.99(4:44) 1406
  Cross Training4 3:45:00
  Strength and conditoning2 1:35:00
  Total13 11:38:30 49.71 79.99 1406

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MoTuWeThFrSaSu

Sunday Jan 21 #

12 PM

Running 1:26:56 [2] 15.87 km (5:29 / km) +401m 4:52 / km
shoes: Inov-8 x-talon 212

Long run with the boys in rivelin. Wyming looked peng.

Saturday Jan 20 #

9 AM

Running 20:18 intensity: (5:02 @1) + (10:55 @2) + (3:54 @3) + (27 @4) 4.53 km (4:29 / km) +28m 4:21 / km
ahr:141 max:170 shoes: Adidas Supernova Glide Boost 8

Shake out with Dane and Matt
1 PM

Running 37:00 intensity: (9 @1) + (20 @2) + (1:50 @3) + (34:24 @4) + (17 @5) 10.0 km (3:42 / km) +204m 3:21 / km
ahr:175 max:181 shoes: Adidas Distancestar 2

Sheffield Open XC. Dead field so settled in with Matt on the first lap when Daneo went off hard. Lost touch a little on the second and he'd gapped on the 3rd. Pretty lonely for all of us, Duncan just pipped me on the last lap to take 3rd but quite happy to have pushed. Finding it difficult to get the HR up atm, need a bit more work at the top end.

Running warm up/down 40:00 [2] 8.0 km (5:00 / km)

Friday Jan 19 #

2 PM

Running 52:21 intensity: (21:45 @1) + (28:57 @2) + (1:39 @3) 10.01 km (5:14 / km) +258m 4:38 / km
ahr:134 max:152 shoes: NB 690 AT

Real easy standard with Sam. Felt dead on my feet though.
4 PM

Strength and conditoning 50:00 [2]

Thursday Jan 18 #

8 AM

Running 30:16 intensity: (3:29 @1) + (20:28 @2) + (6:08 @3) + (11 @4) 7.1 km (4:16 / km) +72m 4:03 / km
ahr:145 max:168 shoes: Adidas Supernova Glide Boost 8

Morning 30 with Daneo along fulwood. Toe was just a dull ache at times, back on it.
6 PM

Running warm up/down 10:21 intensity: (1:34 @1) + (6:04 @2) + (2:14 @3) + (29 @4) 2.38 km (4:21 / km) +23m 4:09 / km
ahr:146 max:168 shoes: Adidas Supernova Glide Boost 8

Running 1:06:19 intensity: (7:57 @1) + (12:10 @2) + (19:26 @3) + (25:29 @4) + (1:17 @5) 14.02 km (4:44 / km) +245m 4:21 / km
ahr:156 max:183 shoes: Adidas Supernova Glide Boost 8

North Stand Race. Opted for Hallam, Hillsborouggh Bramall. Felt really good for the first part, strong up to Hallam then bit of a bitty route missing a turn to Hillsborough and adding some distance including a wee stop halfway down Hagg Lane. On the turn around back towards city my stomach just suddenly gave up as the splits tell I think and despite several stops showed no sign of sorting itself out so crawled/walked back to Tim's. Still got a reasonable run out until around 12k, would have been on for a couple of minutes over the hour I think.

Running warm up/down 5:23 intensity: (2:11 @1) + (3:03 @2) + (9 @3) 0.98 km (5:31 / km) +35m 4:41 / km
ahr:137 max:154 shoes: Adidas Supernova Glide Boost 8

Wednesday Jan 17 #

8 AM

Strength and conditoning 45:00 [1]

Lack luster gym.
1 PM

Cross Training 45:00 [2]

Boring on the watt bike avec jose. Toe just a bit of a dull bruised feeling now, not as bad as I thought. Still hurts but will try some chilled running.

Tuesday Jan 16 #

9 AM

Cross Training 1:00:00 [2]

Steady hour with Joe
5 PM

Cross Training 1:20:00 [4]

Bike session with Joe. 10 wu, 30x1(1), 10wd

Monday Jan 15 #

5 PM

Running 29:36 intensity: (2:55 @1) + (11:29 @2) + (6:51 @3) + (8:21 @4) 7.11 km (4:10 / km) +140m 3:47 / km
ahr:153 max:179 shoes: Adidas Supernova Glide Boost 8

Started a raz with Dane bit had to stop 4k~ in. Hit my toe off a door frame on Saturday and thought it was nothing but is very painful, maybe broken, maybe just a bad sprain but either way, going to keep to the bike until it doesn't hurt walking.
7 PM

Cross Training 40:00 [1]

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