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Training Log Archive: troll feet

In the 7 days ending Aug 20:

activity # timemileskm+m
  Recovery run/jog2 2:08:38 12.37(10:24) 19.9(6:28) 104
  Hill run1 1:30:10 6.09(14:48) 9.8(9:12) 374
  Fell race1 57:45 5.83(9:54) 9.39(6:09) 285
  warm up3 41:28 4.11(10:05) 6.62(6:16) 30
  cool down2 28:13 2.56(11:01) 4.12(6:51)
  Intervals1 26:18 2.98(8:49) 4.8(5:29)
  Tempo session1 24:30 3.11(7:53) 5.0(4:54)
  Total9 6:37:02 37.05(10:43) 59.63(6:39) 793
averages - sleep:6.2 weight:77.7kg

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Sunday Aug 20 #

8 AM

Note
slept:7.5 weight:77.3kg

77.3 - 20.6 - 57.4
10 AM

warm up warm up/down (Ainsdale ) 14:01 [2] 2.32 km (6:03 / km)
ahr:125 max:139 shoes: Saucony Peregrine 5 (trail)

11 AM

Intervals intervals (6x800 in 3:38 with 45 rec) 26:18 [4] 4.8 km (5:29 / km)
ahr:152 max:190 shoes: Saucony Peregrine 5 (trail)

Not sure about the 190
6x800. Quite enjoyed after that daunting new run feeling. Used to doing 8,10,12,14 lots of 400 that an 800 felt strange. Kept to the usual familiar venue of Kenilworth and did an out and back
3:38 reps (218secs). Ints of 214,221,217,217,217 & 216.
So nothing to worry about in the end. Good warm up essential.

Recovery run/jog (Steady / cooldown) 1:52:24 [2] 17.33 km (6:29 / km) +104m 6:18 / km
ahr:139 max:154 shoes: Saucony Peregrine 5 (trail)

After ints, into cooldown. Back to car to pick up bumbag then carried on running. Down to Lifeboat Rd and beyond. Back up on the beach to Lido

Saturday Aug 19 #

5 AM

Note
slept:6.0 weight:78kg

78.0 - 21.3 - 56.9
Spicy curry last night giving increase?
8 AM

warm up warm up/down 10:00 [2] 1.65 km (6:04 / km)
ahr:123 max:135 shoes: Saucony Peregrine 5 (trail)

9 AM

Tempo session tempo (Southport HPP ) 24:30 [4] 5.0 km (4:54 / km)
ahr:149 max:159 shoes: Saucony Peregrine 5 (trail)

not quite got the 5:00-5:05 ideal tempo pace as Parkrun flow too quick in opening km

cool down warm up/down 16:01 [2] 2.46 km (6:31 / km)
ahr:127 max:141 shoes: Saucony Peregrine 5 (trail)

Friday Aug 18 #

6 AM

Note
slept:7.0 weight:77.5kg

77.5 - 20.7 - 57.3

Thursday Aug 17 #

5 AM

Note
slept:5.0 weight:77.3kg (rest day)

77.3 - 20.4 - 57.6
7 PM

Recovery run/jog (Ainsdale) 16:14 [2] 2.57 km (6:19 / km)
ahr:119 max:131 shoes: Saucony Peregrine 5 (trail)

Leg loosener after last nights hard fell race

Wednesday Aug 16 #

6 AM

Note
slept:6.0 weight:77.5kg

77.5 - 20.8 - 57.3
6 PM

warm up warm up/down (Heavy legs) 17:27 [2] 2.65 km (6:35 / km) +30m 6:14 / km
ahr:133 max:159 shoes: Mudclaw red 300's July 17

7 PM

Fell race race (Golf Ball 2017) 57:45 [5] 9.39 km (6:09 / km) +285m 5:20 / km
ahr:158 max:169 shoes: Mudclaw red 300's July 17

8 PM

cool down warm up/down 12:12 [1] 1.66 km (7:21 / km)
ahr:123 max:128 shoes: Mudclaw red 300's July 17

Tuesday Aug 15 #

5 AM

Note
slept:6.0 weight:77.7kg (rest day)

77.7 - 20.9 - 57.2

Monday Aug 14 #

6 AM

Note
slept:6.0 weight:78.6kg

78.6 - 21.3 - 56.9
6 PM

Hill run hills (Albert's Monday) 1:30:10 [3] 9.8 km (9:12 / km) +374m 7:44 / km
ahr:122 max:161 shoes: Green Mudclaw 300's

Usual loop - eight of us out

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