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Training Log Archive: Lexc

In the 7 days ending Aug 8, 2018:

activity # timemileskm+m
  Running7 6:38:09 48.28(8:15) 77.69(5:07) 1359
  S & C1 1:00:00
  Total7 7:38:09 48.28 77.69 1359
  [1-5]7 6:27:04
averages - weight:69kg

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ThFrSaSuMoTuWe

Wednesday Aug 8, 2018 #

9 AM

Running 51:21 intensity: (43 @0) + (21:31 @1) + (13:32 @2) + (15:35 @3) 10.41 km (4:56 / km) +284m 4:20 / km
ahr:143 max:175 weight:69kg

B n B with Barri - felt hard up the hills.
C • 28:33 2
6 PM

Running 25:38 intensity: (17 @0) + (8:58 @1) + (14:04 @2) + (2:19 @3) 5.75 km (4:27 / km) +17m 4:23 / km
ahr:150 max:174 shoes: Nike Pegasus 33 #2

Sprintalope - going for shortest distance so we didn't push to hard - highland games tomorrow. Pretty good fun, enjoy the area.

Tuesday Aug 7, 2018 #

12 PM

Running warm up/down 24:14 intensity: (2:29 @0) + (13:01 @1) + (58 @2) + (7:46 @3) 4.47 km (5:25 / km)
ahr:134 max:157 shoes: Nike Pegasus 33 #2

Chatty WUP, particular highlight was Lydia falling off her bike into the canal. Sorry Lyds x

Running tempo 33:37 intensity: (1:05 @0) + (7:41 @1) + (3:22 @2) + (9:48 @3) + (11:04 @4) + (37 @5) 8.25 km (4:04 / km) +32m 4:00 / km
ahr:159 max:196 shoes: Nike Pegasus 33 #2

Need to get into wearing a proper HR strap rather than watch HR, mind you, it got there eventually.

Joe was doing 10k of tempo at 175bpm/3:20's/km - sounded pretty big but thought I'd give it a crack. At the back of my mind I had the bail session for if I couldn't hack the pace of 2 x 4km, 6:40 rec waiting for him to do 2km out and back.

Going well but feeling pretty tough physically, saw my HR increasing after about 3k of running, creeping close to the 190bpm where it basically becomes max, decided to keep the effort as close to a tempo as I could so went for the bail out session. Same happened on the way back.

3:23/km on the way out, 21's on the way back. Nice one. Definitely need to do more threshold/progression/tempo - big plans for next season.

Running warm up/down 18:51 intensity: (4:30 @1) + (14:03 @2) + (18 @3) 4.1 km (4:36 / km) +24m 4:28 / km
ahr:154 max:166 shoes: Nike Pegasus 33 #2

Back home.

Monday Aug 6, 2018 #

5 PM

Running 1:16:25 intensity: (3:51 @0) + (16:14 @1) + (17:10 @2) + (39:10 @3) 11.6 km (6:35 / km) +307m 5:49 / km
ahr:134 max:167

Home - gym - Fadara’s - APO - MFD - DDD - dragonsback - DVC - home.

S & C 1:00:00 [0]

Savage with Barri n Lyds

Sunday Aug 5, 2018 #

Note
(rest day)

Very aware last week has been pretty intense. Probably due a rest day. Enjoying things at the moment.

Saturday Aug 4, 2018 #

2 PM

Running warm up/down 13:59 intensity: (19 @0) + (8:23 @1) + (2:41 @2) + (2:36 @3) 2.83 km (4:57 / km) +26m 4:43 / km
ahr:141 max:166

Running 2:14 intensity: (20 @0) + (52 @1) + (1:02 @3) 0.86 km (2:37 / km)
ahr:129 max:143 shoes: Brooks Mach 18 v2

800m race - Newtonmore - 1st place - sat on Barri for the first lap, put a wee spurt in, got the gap and held it through to the finish.

Running warm up/down 3:01 intensity: (24 @0) + (1:20 @1) + (1:17 @3) 0.55 km (5:27 / km) +2m 5:20 / km
ahr:129 max:145

Running race 30:25 intensity: (15 @0) + (3:47 @1) + (1:15 @2) + (4:53 @3) + (18:39 @4) + (1:36 @5) 5.7 km (5:20 / km) +356m 4:04 / km
ahr:173 max:198

Creag Dhubh Hill Race - 2nd place

Set off at a steady pace, one I hoped I’d be able to make to the top of he hill. Didn’t work, still died, walked a lot of it. I’m awful at climbing ! Made it to the top in 6th place, was backing myself on the down so wasn’t to worried. Put the burners on, caught 5th very quickly - 4th and 3rd were working together pretty well and it was a narrow section for quite a while so took a time to get past. Once I went by I could see harry in the distance. His giraffe like descending legs holding their own today but I’d almost caught him. It flattened off and he looked pretty popped, made sure I put in a burst past him and knew 1st place (Rob Jebb) was a reasonable way ahead. Turned out I’d been catching him on the down but not by enough - he got me by about 40s or so.

Pretty sweet race, savage climb but nothing compared to Killan and a nice technical descent that will hopefully save my legs!! The river crossing and fence jumps made things all pretty exciting!

Very almost scalped Hector on quite a few of the descent course records - ah well, next time! ;)
C • Very almost 3

Running warm up/down 10:14 intensity: (9 @0) + (6:43 @1) + (3:03 @2) + (19 @3) 2.01 km (5:05 / km) +3m 5:03 / km
ahr:149 max:164

Running race 4:47 intensity: (10 @0) + (50 @1) + (3:40 @2) + (7 @3) 1.59 km (3:01 / km)
ahr:152 max:168 shoes: Brooks Mach 18 v2

1500m race - not much left in the tank, sat behind Harry again for a couple of laps but was struggling hard - made a move to try break him phycologically and it just about worked, was popped and he definitely was catching on he last lap but held him off just about. Job well done, good day out. Thankfully the 8 and 15 weren’t all to competitive other than me and Harry.

Running 9:02 intensity: (3:46 @1) + (5:16 @3) 2.01 km (4:30 / km)
ahr:136 max:150

Friday Aug 3, 2018 #

7 PM

Running 47:22 intensity: (1:03 @0) + (25:35 @1) + (4:08 @2) + (16:36 @3) 9.81 km (4:50 / km) +173m 4:26 / km
ahr:137 max:173 shoes: Nike Pegasus 33 #2

With Barri, Fred and Dan, needed a wee shake out. Legs still in bits, struggling to walk down stairs.

Thursday Aug 2, 2018 #

5 PM

Running 46:59 [3] 7.74 km (6:04 / km) +134m 5:35 / km

With Barri and Dan. Legs. Felt. Horrendous. Literally haven’t been able to walk up or down stairs all day, this run killed me, max pace the whole way around. Doms like never before!

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