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Training Log Archive: Skunkie

In the 7 days ending Nov 12, 2018:

activity

time

miles

Running

5:33:29

50.0

(6:40)

80.47

(4:09)

563

Strength and Conditioning

1:30:00

Total

7:03:29

50.0

80.47

563

[1-5]

6:33:29

2:22

0:00

» now

Monday Nov 12, 2018 #

6 PM

Running 44:33 [3] 10.67 km (4:11 / km) +117m 3:58 / km
ahr:145 max:170 shoes: Nike Vomero 13

hmr, good fun and massive group of lads

C • hmr 3

Strength and Conditioning 30:00 [0]

Sunday Nov 11, 2018 #

9 AM

Running 1:00:50 [3] 16.17 km (3:46 / km) +177m 3:34 / km
ahr:164 max:176

HPSR
Getting some miles in without running for too long. Fast second half.

Saturday Nov 10, 2018 #

9 AM

Running 12:54 [3] 2.77 km (4:40 / km) +17m 4:31 / km
ahr:129 max:141 shoes: Nike Vomero 13

Shake out

12 PM

Running warm up/down 13:56 [2] 3.01 km (4:38 / km)
ahr:141 max:168 shoes: Nike Vomero 13

Running race 12:17 [5] 4.13 km (2:58 / km)
shoes: Nike Victory XC 3

Short course - 29th
About 800m in was thinking crikey my legs feel rough then my watch split the k in 2:54 and soon realised that was why. Settled in nicely and k 2 and 3 went by quickly. Then died for the last stretch to the finish. Happy with this seeing as i'm not normally this pacey so early on in training.

Running warm up/down 17:24 [2] 3.34 km (5:13 / km) +30m 4:59 / km
ahr:158 max:175 shoes: Nike Vomero 13

Thursday Nov 8, 2018 #

6 AM

Running 33:20 [3] 7.73 km (4:19 / km) +51m 4:10 / km
ahr:140 max:161 shoes: Nike Vomero 13

Easy morning Meadows. Feeling dehydrated and not very good.

Running 8:01 [3] 0.81 km (9:57 / km) +35m 8:10 / km
ahr:118 max:147 shoes: Nike Vomero 13

6 hill strides

Running 6:30 [3] 1.52 km (4:17 / km) +7m 4:11 / km
ahr:142 max:155 shoes: Nike Vomero 13

Feeling better post strides

Wednesday Nov 7, 2018 #

7 AM

Strength and Conditioning 1:00:00 [1]

2 PM

Running warm up/down 15:07 [2] 3.45 km (4:23 / km)
ahr:129 max:142 shoes: Nike Vomero 13

Running intervals 43:32 [4] 13.01 km (3:21 / km) +25m 3:19 / km
ahr:179 max:196 shoes: Nike Peg Turbo

4k, 3k, 2k, 1k [1k float] at Holyrood High aiming to build through the session. With James, Max, Oskar and Rob. In a big group for the first two and then just behind James on the last two, with Oskar just behind. Max dropped because he was feeling rough post Leeds. Legs not feeling great but not horrendous either.
Splits: 3:24, 3:37, 3:12, 3:38, 3:09, 3:38, 2:58.

Running 8:32 [3] 1.04 km (8:12 / km)
ahr:134 max:154 shoes: Nike Victory XC 3

5 strides

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Nike Vomero 13

Forgot to start watch.

Tuesday Nov 6, 2018 #

7 AM

Running 41:33 [3] 9.84 km (4:13 / km) +103m 4:01 / km
ahr:144 max:170 shoes: Nike Vomero 13

Hermitage with James and Oskar. Legs feeling quite shafted still. Coming up the last hill we passed another runner and he put in a surge. Let him have it for about 30s then yeeted past him.

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