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Training Log Archive: Cal-Kitch

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  Cycling1 2:55:00
  Road Running4 2:42:40 24.33(6:41) 39.16(4:09) 75
  Hill Running1 2:10:52 13.06(10:01) 21.02(6:14) 1000
  Trail Running1 1:12:35 9.76(7:26) 15.7(4:37) 76
  Total7 9:01:07 47.15 75.88 1151

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Sunday Oct 23, 2016 #

11 AM

Trail Running 1:12:35 [3] 15.7 km (4:37 / km) +76m 4:31 / km
shoes: Adidas Adios Boost 2

Steady urban exploring. 4 laps of Dulwich park on trail. Bit tedious but bearable. Felt a bit rough for a bit in the middle but got back into it by the end. Back to the hills now

Friday Oct 21, 2016 #

10 AM

Road Running warm up/down 7:45 [1] 1.68 km (4:37 / km)
shoes: Adidas Adios Boost 2

Road Running tempo 23:31 [4] 6.45 km (3:39 / km)
shoes: Adidas Adios Boost 2

Prom tempo. Felt good, pace was good. Headwind on the way out and tailwind to finish.

Road Running warm up/down 8:21 [1] 1.65 km (5:04 / km)
shoes: Adidas Adios Boost 2

Thursday Oct 20, 2016 #

10 AM

Road Running 1:08:25 [3] 16.21 km (4:13 / km) +75m 4:08 / km
shoes: Adidas Adios Boost 2

Steady run with 5x 3min' at 10k pace in the middle section. Took a while to get going but felt good after about 5km. Feeling strong on the efforts and cruising well in between. No adverse effects of lots of road miles yet, only tight calves.

Wednesday Oct 19, 2016 #

8 AM

Road Running tempo 50:00 [4] 12.28 km (4:04 / km)
shoes: Adidas Adios Boost 2

Progression run
Got up earlier to avoid the heat. Aim was to run 20' @ 4:30, 15' @ 4:15, 10' @ 3:40, 5'@ 3:25 and 3' @ 3:10 only if I felt good. First 2 felt great and cruising well. Got a bit lost in the backstreets of Pollenća but found a good enough road. 10k pace was good but failed to hit the 5k pace. Bit annoyed at that as felt in shape to.
Paces: 4:25, 4:13, 3:40, 3:33.
9 AM

Road Running 4:38 [1] 0.89 km (5:12 / km)
shoes: Adidas Adios Boost 2

3 PM

Cycling 2:55:00 [2]

Hilly ride taking back from Sa Calobra. Stunning climb to start then along the flat after descending. Legs feeling a bit tired towards the end but still great fun. Nearly 2000m of ascent.

Tuesday Oct 18, 2016 #

Note

Unscheduled rest day. Plan had been for an easy few miles but knacked the whole day. Better now than rubbish one tomorrow.

Monday Oct 17, 2016 #

11 AM

Hill Running long 2:10:52 [4] 21.02 km (6:14 / km) +1000m 5:02 / km
shoes: Salomon S-Lab Sense Ultra 5

Long run around some hills near Alcudia. First climb felt okay and got into a good rhythm although calves were a bit tight. Slow technical descent, managed to bruise the sole of my foot but forgot about it for the rest of the run. Legs felt quite slow on the undulating traverse round the hill. Second smaller climb felt tired but okay, got quite thirsty and had used up most of my water. Got more and more thirsty in the last 5k which caused me to slow quite considerably. Downed a cold coke afterwards. Okay overall but generally a bit heavy and struggled in the heat.

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