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Training Log Archive: Lexc

In the 7 days ending Jul 28, 2019:

activity # timemileskm+m
  Running7 6:16:12 48.95(7:41) 78.77(4:47) 577
  Total7 6:16:12 48.95(7:41) 78.77(4:47) 577

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MoTuWeThFrSaSu

Sunday Jul 28, 2019 #

10 AM

Running 1:44:31 intensity: (1:08:14 @1) + (35:20 @2) + (57 @3) 20.59 km (5:05 / km) +316m 4:43 / km
ahr:148 max:178 shoes: Nike Pegs 35 #white

Legs still feeling pretty done in from the 5k. Bit tired. Bit wet. Good fun.

Saturday Jul 27, 2019 #

10 AM

Running 1:04:25 intensity: (52:39 @1) + (11:34 @2) + (12 @3) 13.85 km (4:39 / km) +67m 4:32 / km
ahr:146 max:173 shoes: Nike Pegs 35 #white

Feeling pretty meh, no bounce in the legs. Good to get out in the gross weather though, good fun.

Friday Jul 26, 2019 #

12 PM

Running 18:05 intensity: (12:31 @1) + (5:34 @2) 3.95 km (4:35 / km) +25m 4:27 / km
ahr:142 max:167 shoes: Nike Pegs 35 #white

Nice easy shake out with Jonny.
7 PM

Running warm up/down 18:04 [1] 3.5 km (5:10 / km) +2m 5:09 / km
ahr:130 max:151 shoes: Nike Pegs 35 #white

Running race 14:53 [5] 5.0 km (2:59 / km)
ahr:134 max:148 shoes: Adidas Adizero Avanti

Not spectacular but a PB is a PB so I’ll take it. Started with a slow lap and then was sitting at the back of the front pack ticking over a couple of 69s and probably pressing a little to much taking into account how early it was in the race. Slowly started to grind to a begin counting the laps and dying. Kept it as under control as I probably could and closed with a reasonable last lap of a 66ish.

Pete came past me with about 4 laps to go and gapped me pretty hard by about 10s. Starting slower and moving through is definitely the way to run a 5k! This felt pretty gross.

So all in all not bad. But I reckon there is plenty more to come. Problem is I’m running outta season! Still will continue with some good sessions, good training and take it from there.

Been missing the big block consistency and sessions that would really start to unlock some naughty times. Back to the grinder and on we go.

Running warm up/down 16:38 intensity: (13:53 @1) + (2:44 @2) + (1 @3) 3.34 km (4:59 / km)
ahr:146 max:162 shoes: Nike Pegs 35 #white

Thursday Jul 25, 2019 #

6 PM

Running 30:10 intensity: (19:26 @1) + (10:44 @2) 6.24 km (4:50 / km) +50m 4:39 / km
ahr:148 max:157 shoes: Nike Pegs 35 #white

Felt pretty awful but hey, might be the weather, might be the race nerves :)

Wednesday Jul 24, 2019 #

Note
(rest day)

Tuesday Jul 23, 2019 #

6 PM

Running warm up/down 15:35 intensity: (3:57 @1) + (9:00 @2) + (2:38 @3) 3.26 km (4:47 / km)
ahr:158 max:178 shoes: Nike Pegs 35 #white

Errrgh it’s so hot.

Running intervals 43:00 intensity: (20:03 @1) + (15:01 @2) + (5:26 @3) + (2:30 @4) 7.86 km (5:28 / km) +4m 5:28 / km
ahr:146 max:189 shoes: Nike Zoom Fly Flyknit

Literally melted on this session. Understand why I run pathetically in races in the heat. It’s only 23 degrees and im dead!!

Anyway:
Taper session, 10mins @T - 2 x (1200m [2’] 600m) [10’]

Moving alright despite the heat but running 72’s wasn’t fun. Would have liked to have pushed myself like normal in a session in the heat to see what happened. I’m sure there’ll be more opportunities...
C • Hot 3

Running warm up/down 15:41 intensity: (3:06 @1) + (12:35 @2) 3.02 km (5:11 / km) +28m 4:57 / km
ahr:155 max:166 shoes: Nike Pegs 35 #white

Pretty much acclimatised by now.

Monday Jul 22, 2019 #

7 PM

Running 35:10 [1] 8.16 km (4:19 / km) +85m 4:06 / km
ahr:134 max:144 shoes: Nike Pegs 35 #white

Nice square. Continuing the easy theme until Friday! 5k let’s goooooooo.

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