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Training Log Archive: sandrunner

In the 7 days ending Feb 11, 2023:

activity	#	time	miles		km		+m
Running	7	2:36:25	16.06	(9:44)	25.84	(6:03)	14
Walking	3	2:04:52	6.25	(19:59)	10.06	(12:25)	14
Total	10	4:41:17	22.31	(12:37)	35.9	(7:50)	28

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Saturday Feb 11, 2023 #

8 AM

Running warm up/down 6:09 [3] 0.95 km (6:30 / km)
ahr:129 max:142

Running 26:11 [3] 5.0 km (5:14 / km) +3m 5:13 / km
ahr:145 max:155

HPP. Dry mouth wasn't an issue today. Was in good groove early on and felt comfortable despite being fairly close behind VH then overtook her heading towards crooked tree junction for first time. This was clearly too fast but didn't feel it.

Start of second lap was a struggle so walked for 45 secs from puddle junction towards lake (2.37km in 12:01). Felt good so ran for approx 2:15 before taking another 45 secs walk. Ran as far as puddle junction (3.23km in 16:59) then walked again for 45 secs. Ran to crooked tree junction (3.61km in 19:10) and again walked for 45 secs before managing to run rest of course.

After each walk the running felt easy and I kept reaching many of those who'd overtaken me. Final km was 4:41 so caught and gapped a few.

5:09
5:01/10:10
5:36/15:46
5:44/21:30
4:41/26:11

Running warm up/down 4:26 [3] 0.59 km (7:29 / km)
ahr:131 max:142

Friday Feb 10, 2023 #

12 PM

Walking 31:23 [3] 2.05 km (15:18 / km) +8m 15:01 / km
ahr:74 max:101

RW and EH with LON.

Thursday Feb 9, 2023 #

4 PM

Running warm up/down 10:40 [3] 1.67 km (6:23 / km) +2m 6:21 / km
ahr:116 max:133

1.36km jog plus 300m walk.

5 PM

Running 22:33 [3] 3.31 km (6:48 / km) +2m 6:47 / km
ahr:122 max:147

R5k between 3.2km and 3.6km posts, alternating direction. 6 x 400m with 2 mins walk after each effort.

6 PM

Running warm up/down 6:28 [3] 1.14 km (5:39 / km)
ahr:129 max:137

Wednesday Feb 8, 2023 #

9 AM

Running 21:27 [3] 4.0 km (5:22 / km) +3m 5:21 / km
ahr:140 max:155

Needed to do another run wearing 24hr Holter monitor so opted for first 4km of HPP. Legs suffered but otherwise ok.

5:07
10:17
16:00
21:27

6 PM

Walking 1:10:06 [3] 5.73 km (12:15 / km)
ahr:76 max:91

With TA. Time includes 7:35 when TA was in Morrisons.

Tuesday Feb 7, 2023 #

3 PM

Running 38:08 [3] 5.95 km (6:25 / km) +5m 6:23 / km
ahr:136 max:174

24hr Holter monitor attached this pm. Decided warm up then 3 x 800m with 2 mins recovery between each and cool down would be appropriate session. Main session was identical to that on 1st Feb.

Warm up was 8 mins jog and 2 mins walk. Efforts were:
3:44
3:42
3:44
Cool down was 5:24 jog then 5:30 walk.

Part of warm up and cool down was lap of KG. Garmin measured both as 1.01km taking 5:39 and 5:24.

Monday Feb 6, 2023 #

7 PM

Walking 23:23 [3] 2.28 km (10:15 / km) +6m 10:07 / km
ahr:74 max:92

Sunday Feb 5, 2023 #

4 PM

Running 20:23 [3] 3.23 km (6:19 / km)
ahr:119 max:129

50% trail/50% tarmac. Felt slow.

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