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Training Log Archive: AliMas

In the 7 days ending Jan 1, 2017:

activity

time

miles

Running

6:18:46

43.1

(8:47)

69.36

(5:28)

1617

Cycling

3:17:03

Strength and Conditioning

1:30:00

Total

11:05:49

43.1

69.36

1617

[1-5]

9:35:49

2:27

0:00

» now

Sunday Jan 1, 2017 #

2 PM

Running 1:04:29 [2] 11.57 km (5:35 / km) +246m 5:02 / km
shoes: Asics gel zaraca 3

Easy monument with Dan, definitely a few aches and pains.

Saturday Dec 31, 2016 #

11 AM

Running warm up/down 21:44 [2] 3.33 km (6:31 / km) +154m 5:18 / km
shoes: Walsh PB elite rg

12 PM

Running race 23:26 [5] 4.84 km (4:50 / km) +278m 3:46 / km
shoes: Walsh PB elite rg

Callander Crags Hill Race
Steady start on the climb just sticking in behind Dan with the Central guy getting a decent gap ahead. After a few minutes I came alongside Dan and we rotated the lead a bit through some nice marshy and rocky trods. We got to the top together then Dan immediately hurled himself down a fair bit faster than me, the Central guy was even more of a pansy than me though so we both pretty much insta caught and dropped him. Regretting the bacon and egg breakfast but put in a solid effort to catch Dan on the road section so was quite close when we came onto the final undulating woods section. I didn't have much left though and Dan put a few more seconds into me. Proper good fun race.

Running warm up/down 15:55 [1] 2.39 km (6:40 / km) +72m 5:48 / km
shoes: Walsh PB elite rg

5 PM

Running 30:11 [1] 5.16 km (5:51 / km) +67m 5:29 / km
shoes: Asics gel zaraca 3

Easy faff in the Laigh hills with Dan and his mate.

Feeling a bit broken now but not in a bad way I don't think.

Friday Dec 30, 2016 #

9 AM

Running 31:48 [2] 6.4 km (4:58 / km) +89m 4:39 / km
shoes: Asics gel zaraca 3

In Dunblane, going to have a few consecutive running days and see how it goes.

Easy to golf course, some soggy paths.

4 PM

Running 52:50 [2] 9.61 km (5:30 / km) +245m 4:52 / km
shoes: Asics gel zaraca 3

Nice and easy up to the monument with Dan, same as usual with some terrain bits.

On both runs foot slightly sore at start but easing off.

Thursday Dec 29, 2016 #

Cycling 1:05:00 [1]

Easy spin.

Wednesday Dec 28, 2016 #

Cycling 45:00 [1]

Easy spin

Strength and Conditioning 45:00 [0]

10 AM

Running warm up/down 22:22 [2] 3.91 km (5:43 / km) +22m 5:34 / km
shoes: Asics gel zaraca 3

Running intervals 22:20 [4] 5.71 km (3:55 / km) +15m 3:51 / km
shoes: Asics gel zaraca 3

Went and found a relatively flat, frosty and misty field to run around and do 4x 1km [3 mins]. Planned to start at 3.30s then see what I could get up to. Pretty happy given I haven't done running intervals for a long time.

3.28, 3.20, 3.16, 3.12

11 AM

Running warm up/down 13:02 [2] 2.45 km (5:19 / km) +13m 5:11 / km
shoes: Asics gel zaraca 3

Tuesday Dec 27, 2016 #

Cycling 30:00 [1]

Easy spin.

9 AM

Running 1:20:39 [2] 13.98 km (5:46 / km) +416m 5:01 / km
shoes: Asics gel zaraca 3

Easy round Headley and White hill loop with Dad. Ground nice and frosty so wasn't slipping too much in flats, still some pains though.

I've gone pro.

Monday Dec 26, 2016 #

Strength and Conditioning 45:00 [0]

2 PM

Cycling 57:03 [1]

20.08km, 247m

Easy and slow with George. Into Dorking on the back roads then round Headley.

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