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Training Log Archive: Lexc

In the 7 days ending Dec 4, 2017:

activity

time

miles

Running

7:11:24

59.2

(7:17)

95.28

(4:32)

1228

Gym

2:00:00

Total

9:11:24

59.2

95.28

1228

[1-5]

7:11:24

2:18

0:00

» now

Monday Dec 4, 2017 #

5 PM

Running 36:24 [3] 8.14 km (4:28 / km) +70m 4:17 / km
shoes: Nike Flyknit Racer

PreGYM recovery - got my old HR monitor to wear for sessions now - would be interesting to start collecting some useful data for once - see if I'm working hard enough!

C • or 3

Gym 1:00:00 [0]

Clocking nice numbers.

Sunday Dec 3, 2017 #

4 PM

Running 1:29:07 [3] 20.41 km (4:22 / km) +478m 3:55 / km
shoes: Nike Pegasus 33

B + B + Bextended - very nice. Needed my headtorch, was getting pretty dark by the time I got back. Little faster than last week :)

Been a decent training week. Happy with it.

Saturday Dec 2, 2017 #

10 AM

Running warm up/down 22:48 [2] 4.62 km (4:56 / km) +30m 4:47 / km
ahr:134 max:165 shoes: Nike Pegasus 33

WUP to KF plus drills

Running intervals 47:42 [4] 12.48 km (3:49 / km) +62m 3:44 / km
ahr:154 max:171 shoes: Brooks Mach 18 v2

Killing fields grass threshold session.
15mins [3mins] 10mins [2mins] 5mins [1min] 5mins

Mins/km:
15 mins @ 3:26's
10 mins @ 3:25's
5 mins @ 3:20's
5 mins @ 3:16's

Very nice progression of speeds, happy with this session.

4 x 23sec sprint/strides at the end to keep things sharp.

Felt decent. Need more sessions like this. I'm tempted to wear 6mm spikes make me slip more, simulate some dirty mud.

Running warm up/down 17:00 [2] 3.13 km (5:26 / km) +51m 5:01 / km
ahr:160 max:178 shoes: Nike Pegasus 33

Haem

Thursday Nov 30, 2017 #

7 AM

Gym 1:00:00 [0]

Grim gym

7 PM

Running warm up/down 19:26 [2] 4.15 km (4:41 / km) +13m 4:37 / km
ahr:121 max:155 shoes: Nike Pegasus 33

WUP

Running intervals 39:17 [4] 10.55 km (3:43 / km)
ahr:135 max:177 shoes: Nike Zoom Flyknit Streak

An emotional farewell to a great stadium.
Pretty chilly tonight but good mile conditions.
4 x 1mile [3 mins] 2 x 1km [2 mins]

Times:
4:55, 4:48, 4:48, 4:48 - 3:01, 2:54

Glad to finish my last session on a positive note, really enjoyed this session. Took the win on the final rep ;)

Worked out I must have ran almost 10,000 laps of Meadowbank stadium, mad stuff. Actually really gutted it's coming to an end.

C • Emosh 2

Running warm up/down 19:36 [2] 3.77 km (5:12 / km) +67m 4:46 / km
ahr:151 max:174 shoes: Nike Pegasus 33

WDN

Wednesday Nov 29, 2017 #

Running 1:03:37 [3] 13.0 km (4:54 / km) +382m 4:16 / km
ahr:169 max:183 shoes: Nike Pegasus 33

Wednesday with EUOC on the seat. Pegs made things a bit slippy at times - very nice, sunset in the distance lovely! Only planned on 50mins, oops!

Tuesday Nov 28, 2017 #

6 PM

Running warm up/down 17:31 [2] 3.87 km (4:32 / km) +13m 4:27 / km
ahr:159 max:174 shoes: Nike Pegasus 33

to the track

Running warm up/down 11:07 [2] 1.45 km (7:40 / km)
ahr:124 max:162 shoes: Nike Pegasus 33

drills

Running intervals 27:38 [4] 5.84 km (4:44 / km)
ahr:147 max:156 shoes: Adidas Adizero Cadence 2 -2014

10km Paarlauf - 13x400m [66ish s rec] with Jonny

EAC christmas Paarlauf, a fitting way to complete one of my last sessions in this fantastic stadium.

2013 - 29:45
2014 - 28:15
2015 - injured (freddie 28:24)
2016 - 28:45 illish
2017 - 27:38

62, 65, 66, 65, 66, 66, 67, 67, 66, 66, 67, 67, 63 or something like that.

Struggling quite a lot tonight!! Not feeling fresh.

Happy to say my paarlauf record is now closer to the men's than the women's time!

Running warm up/down 20:11 [2] 3.87 km (5:13 / km) +62m 4:50 / km
ahr:151 max:190 shoes: Nike Pegasus 33

Jog back home

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