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Training Log Archive: Lexc

In the 7 days ending Dec 10, 2017:

activity # timemileskm+mload
  Running6 6:35:46 56.01(7:04) 90.14(4:23) 1178335.2
  Gym2 2:00:00
  Total7 8:35:46 56.01 90.14 1178335.2
  [1-5]6 6:35:04

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MoTuWeThFrSaSu

Sunday Dec 10, 2017 #

8 AM

Running 1:35:17 intensity: (20:25 @1) + (1:00:52 @2) + (13:57 @3) + (3 @4) 22.01 km (4:20 / km) +480m 3:54 / km
ahr:158 max:183 shoes: Nike Pegasus 33

Felt tough to get going but eased into it pretty nicely. -4? Quite nice conditions to run. B and B standard long one. Decent pace but kept the effort in the right zones.

Rounded off a nice week.

Saturday Dec 9, 2017 #

12 PM

Running warm up/down 21:59 [2] 3.78 km (5:49 / km) +60m 5:24 / km
ahr:123 max:142 shoes: Nike Pegasus 33

WUP n drills n skills

NOTE - heart rate data from my watch is a load of rubbish - wasn't gonna race with a HR strap on though.

Running race 26:21 [5] 8.08 km (3:16 / km) +110m 3:03 / km
ahr:131 max:138 shoes: Brooks Mach 18 v2

East of Scotland XC champs (U20) - champion :))

Happy with this one - love this course, hilly but fast. Feeling a lot better than at Liverpool (haha.....) more my kinda course anyhow! Ground was frozen.
Started awfully being basically at the back, oops. Need more kick off the line haha grim. All the keen bean u17's were pacing it off and I wasn't expecting that! Had to fight a bit to work my way back up to the leading pack #elbowsout. From there we had a decent pace, up the hill and into the trees.

Some slight troubles by a dog chasing us and mixing it up in the front pack for a couple of km was quite annoying. Anyway, the dog disappeared and I was more than happy to let Gavin set the pace. He started to struggle a bit coming onto the second lap and I decided it was time to start turning up the pace bit by bit. By now it was just me and James Donald and I thought I could sense him starting to struggle. Pushed just that big harder up the hills than I normally would and then kept the legs moving well off the tops - coupled with really making sure I strided out on the downs - and James Donald was gone. Yaldi.

Half a big lap and a small to go - made sure I kept things ticking over nicely (though after dropping James I took a km easyish) and kept the speed up more or less. Into the finish, job done :)) nice one. 2 x east champion now yaaaas :DDD

Running intervals 13:35 [4] 3.39 km (4:01 / km) +57m 3:42 / km
ahr:126 max:142

Oskar was doing 5x2mins [1min] and that sounded pretty nice so joined in. Post race, threshold pace.

Running warm up/down 10:30 [2] 2.07 km (5:05 / km) +28m 4:45 / km
ahr:119 max:129 shoes: Nike Pegasus 33

WDN

Friday Dec 8, 2017 #

Note
(rest day)

Chilling likes - exam today - hamstrings still deed

Thursday Dec 7, 2017 #

7 AM

Gym 1:00:00 [0]

Legs hurt now :(
2 PM

Running tempo (Progression) 53:37 intensity: (26 @0) + (14:19 @1) + (20:30 @2) + (12:44 @3) + (5:38 @4) 13.01 km (4:07 / km) +44m 4:03 / km
ahr:158 max:186 shoes: Nike Flyknit Racer

Meant to be meeting a couple of guys for the infamous "wave" session - 35s on, 45s off - but apparently that happened at saughton.... I was at the meadows... failure of communications somewhere. Ah well, then Jack and I bumped into Mairi Maclennon just doing her last session before euro-cross - joined in with that.

15mins steady/cruisy (at her pace)
10mins little quicker (her pace)
5mins faster (our pace)

Didn't really work much but seems like an alright thing to do - got the legs turning at least. With easts on Saturday its no stress taking things a little easier towards the end of this week. The wave will have to wait.

Wednesday Dec 6, 2017 #

2 PM

Running 1:04:59 intensity: (16 @0) + (28:09 @1) + (29:23 @2) + (7:11 @3) 12.91 km (5:02 / km) +252m 4:35 / km
ahr:147 max:174 shoes: Nike Pegasus 33

Nice bit of seat action with EUOC - windy - easy pace

Tuesday Dec 5, 2017 #

6 PM

Running warm up/down 18:47 [2] 3.68 km (5:06 / km) +15m 5:00 / km
ahr:142 max:169 shoes: Nike Pegasus 33

WUP n drills - got AP pro yaldi

Running intervals 35:02 [4] 9.68 km (3:37 / km) +4m 3:37 / km
ahr:179 max:188 shoes: Brooks Mach 18 v2

KF grass reps with EUOC.

6 x 5mins [1min]
(wearing a HR strap)

mins/km - avg HR - max HR:
**check the globe :o**

I don't really know my zones but I think that makes sense eh. Nice work - pretty windy out front! ;) @theskunk @bashman #beef

Good session, enjoyed it.

Running 4:22 [3] 0.7 km (6:15 / km) +4m 6:05 / km
ahr:145 max:154

6 x strides

Running 14:53 [2] 2.7 km (5:31 / km) +54m 5:01 / km
ahr:135 max:150 shoes: Nike Pegasus 33

Struggling with "stomach problems" haha grim

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!

Gym 1:00:00 [0]

Clocking nice numbers.

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