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Training Log Archive: Spud

In the 7 days ending Feb 4:

activity # timemileskm+m
  Running10 9:04:53 70.06(7:47) 112.75(4:50) 1897
  Strength and conditoning1 45:00
  Orienteering 1 34:36 5.0(6:56) 8.04(4:18) 97
  Total11 10:24:29 75.06 120.79 1994

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Sunday Feb 4 #

3 AM

Running 40:00 [1] 8.0 km (5:00 / km) +10m 4:58 / km

Screw them London taxi prices.
3 PM

Running 1:33:02 intensity: (25:07 @1) + (1:02:24 @2) + (5:31 @3) 17.14 km (5:26 / km) +462m 4:47 / km
ahr:140 max:161 shoes: NB 690 AT

Long slow solo slog in rivelin. Grind don't stop.

Saturday Feb 3 #

2 PM

Running 27:54 [5] 7.89 km (3:32 / km) +126m 3:16 / km
shoes: Adidas Distancestar 2

BUCS XC B race - 17th.
Had a horrible start, boxed in behind a load of punters and then to me the race seemed to slow and settle around 500m in. Decided I needed to be further forward to compete so took some aggressive lines and got in ahead of the big pack of St. Mary's boys. Kept a pretty high effort throughout and maybe could have picked it up a bit more in the second lap but was still battling hard and racing so maybe not. Felt strong today though, especially on the hills for the first time in a while and had a real lot of fun with it. Massive improvement on last year and a bit of a confidence boost.

Running warm up/down 35:00 [1] 7.0 km (5:00 / km)
shoes: Adidas Distancestar 2

Friday Feb 2 #

8 AM

Running 53:24 intensity: (21:55 @1) + (29:33 @2) + (1:56 @3) 9.99 km (5:21 / km) +258m 4:44 / km
ahr:136 max:156 shoes: NB 690 AT

Chilled rivelin with Joe and Tom

Running 53:24 intensity: (21:55 @1) + (29:33 @2) + (1:56 @3) 9.99 km (5:21 / km) +258m 4:44 / km
ahr:136 max:156

Thursday Feb 1 #

9 AM

Running 20:02 intensity: (2:23 @1) + (16:24 @2) + (1:15 @3) 4.58 km (4:22 / km) +31m 4:14 / km
ahr:140 max:154 shoes: Adidas Supernova Glide Boost 8

Chiller with dane along fulwood.
5 PM

Running warm up/down 13:21 intensity: (2:18 @1) + (10:22 @2) + (41 @3) 3.09 km (4:20 / km) +13m 4:14 / km
ahr:142 max:158 shoes: Adidas Supernova Glide Boost 8

Running 17:30 intensity: (56 @1) + (2:31 @2) + (4:34 @3) + (9:12 @4) + (17 @5) 4.57 km (3:50 / km) +56m 3:37 / km
ahr:164 max:182 shoes: Adidas Supernova Glide Boost 8

Tidy little sharpener session. Felt pretty good considering I didn't really want to drag myself out the door but moving well with a good focus on turnover and form.
10x1min(45s) on the road alongside Endcliffe. Enjoyed it.

Running warm up/down 15:47 intensity: (15 @1) + (10:19 @2) + (4:58 @3) + (15 @4) 3.32 km (4:45 / km) +66m 4:19 / km
ahr:151 max:166 shoes: Adidas Supernova Glide Boost 8

Wednesday Jan 31 #

6 PM

Running 33:23 intensity: (7:30 @1) + (22:55 @2) + (2:58 @3) 7.25 km (4:36 / km) +26m 4:32 / km
ahr:140 max:158 shoes: Adidas Supernova Glide Boost 8

Fulwood the eccy warm up

Orienteering 34:36 intensity: (12 @1) + (1:03 @2) + (12:36 @3) + (20:45 @4) 8.04 km (4:18 / km) +97m 4:03 / km
ahr:166 max:179 shoes: Adidas Supernova Glide Boost 8

Relaxed cruise around the urban score. No pressure or pushing but still a bit lazy on the nav

Running 16:11 intensity: (24 @1) + (11:29 @2) + (4:18 @3) 2.9 km (5:35 / km) +126m 4:35 / km
ahr:149 max:164 shoes: Adidas Supernova Glide Boost 8

Home up the hill
9 PM

Running 6:00 [1] 1.26 km (4:46 / km) +20m 4:25 / km
shoes: NB Vazee Rush V2

Gym and back

Tuesday Jan 30 #

5 PM

Running 28:26 intensity: (17:09 @1) + (9:35 @2) + (1:42 @3) 6.05 km (4:42 / km) +25m 4:36 / km
ahr:130 max:157 shoes: Adidas Supernova Glide Boost 8

Down to track with Joe.

Running 19:58 intensity: (36 @1) + (2:41 @2) + (4:53 @3) + (7:24 @4) + (4:24 @5) 5.56 km (3:35 / km) +2m 3:35 / km
ahr:168 max:185 shoes: Nike Air Zoom Streak 5

Solo session on the track. Didn't fancy 10x800 and thought I'd try a taper session that worked a few times last year. 200, 400, 600, 800, k, k, 800, 600, 400, 200. Working ok on my own but a fair bit of weaving slowed some of the reps. Got trough to the second K but after a kick pit stop my toe suddenly got too painful, hobbling on WD and didn't want to develo0 any issues from running funny so called it a day. Frustrating because I felt pretty comfortable.

Running 10:03 intensity: (6:49 @1) + (2:18 @2) + (56 @3) 1.76 km (5:42 / km) +2m 5:40 / km
ahr:130 max:138 shoes: Adidas Supernova Glide Boost 8

Massive struggle of a warm down with Bartram. Stopped at Tesco because I wasn't really running.

Monday Jan 29 #

4 PM

Running 1:01:28 intensity: (10:50 @1) + (30:09 @2) + (20:29 @3) 12.41 km (4:57 / km) +418m 4:14 / km
ahr:146 max:165 shoes: NB 690 AT

Easy Rivelin and stannington before gym
5 PM

Strength and conditoning 45:00 [2]

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