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Training Log Archive: Lexc

In the 7 days ending Sep 17, 2017:

activity # timemileskm+m
  Running6 6:37:17 47.12(8:26) 75.83(5:14) 1160
  Total6 6:37:17 47.12(8:26) 75.83(5:14) 1160

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MoTuWeThFrSaSu

Sunday Sep 17, 2017 #

5 PM

Running 1:47:26 [3] 17.2 km (6:15 / km) +662m 5:14 / km
ahr:129 max:169 shoes: inov8 mudclaws 300

Pretty chilled intro to the pentlands with Lydia.
Over from Threipmuir to Flotterstone, up Turnhouse and Carnethy then bailed back homeward. Pretty cloudy on top, nice fun :)

Saturday Sep 16, 2017 #

9 AM

Running warm up/down 20:05 [2] 3.36 km (5:59 / km) +16m 5:50 / km
ahr:165 max:186

WUP and drills + skills

Running tempo 15:55 [4] 5.04 km (3:09 / km) +24m 3:05 / km
ahr:181 max:190

Stage 1 for training for Liverpool xc has begun - nice park run with a tough start, fast pace and then trying to hold on. Died after the turn and probably should have tried harder on the last km but job done good fun! Second ever 5km loool. Heart race was right place for a nice tempo!

The plan was never for even splits.

1km 2:59
2km 3:06
3km 3:05
4km 3:18
5km 3:18
0.04km 8s

Running warm up/down 27:26 [2] 5.01 km (5:29 / km) +38m 5:17 / km
ahr:159 max:187

WDN with dad and Lydia

Friday Sep 15, 2017 #

10 AM

Running 39:34 [3] 7.0 km (5:39 / km) +106m 5:15 / km
ahr:136 max:164

morning B with L

Thursday Sep 14, 2017 #

7 PM

Running warm up/down 19:17 [2] 4.11 km (4:42 / km) +7m 4:39 / km
ahr:153 max:162 shoes: Alpha 2.0

Down to the trackkk

Running intervals 27:33 [4] 6.72 km (4:06 / km)
ahr:149 max:171 shoes: Alpha 2.0

1k, 800, 600, 400 - 5mins - 400, 600, 800, 1k [1min active recovery]

Session seemed like it should be an easy one... Turns out I was pretty wrong! 1min recovery is pretty savage.

Times:
3:01, 2:21, 1:42, 64 - 65, 1:40, 2:22, 3:05

Actually well grim and died hard on the last km. Nice to be back eh?
Good to have Jonny down, trying to create a decent group down the track for the dark, cold winter months.

Running warm up/down 27:29 [2] 5.05 km (5:27 / km) +77m 5:03 / km
ahr:152 max:177 shoes: Alpha 2.0

WDN around the bog with the boyos (dropped the gyaldem) reppin innit

Wednesday Sep 13, 2017 #

2 PM

Running 1:04:52 [3] 12.34 km (5:15 / km) +230m 4:49 / km
ahr:145 max:173 shoes: Nike Pegasus 33

B + B with Emily

Tuesday Sep 12, 2017 #

7 PM

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Nike Vomero 10

Running intervals 32:40 [4] 7.0 km (4:40 / km)
shoes: Nike Vomero 10

10 x (300m - jog - 2xhills - jog)

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Nike Vomero 10

Monday Sep 11, 2017 #

Note
(rest day)

Little bit of footy and a little jogging about on top of the seat.

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