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Training Log Archive: Lexc

In the 7 days ending Aug 11:

activity # timemileskm+mload
  Running8 7:13:36 55.48(7:49) 89.28(4:51) 1009143.1
  Football1 1:00:0015.0
  Total8 8:13:36 55.48 89.28 1009158.1

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MoTuWeThFrSaSu

Sunday Aug 11 #

9 AM

Running 1:11:44 intensity: (36:30 @1) + (32:53 @2) + (2:21 @3) 14.16 km (5:04 / km) +298m 4:35 / km
ahr:151 max:177 shoes: Nike Pegs 35 #white

SSLR/SR with Jonny.
Good fun.

Saturday Aug 10 #

9 AM

Running warm up/down 19:36 intensity: (18:41 @1) + (55 @2) 4.29 km (4:34 / km)
ahr:135 max:156 shoes: Nike Pegs 35 #white

Running warm up/down (drills) 11:11 [1] 0.88 km (12:42 / km)
ahr:115 max:144 shoes: Nike Pegs 35 #white

Running intervals 23:06 intensity: (9:01 @1) + (11:41 @2) + (1:51 @3) + (23 @4) + (10 @5) 5.84 km (3:57 / km) +2m 3:57 / km
ahr:155 max:210 shoes: Nike Zoom Fly Flyknit

Something with a bit more zing than recently.

12 x 400m on a 2min loop (65s rep = 55s rec etc.)

Running alright, felt pretty grindy and had to keep the pressure on to keep the slow climb of times getting quicker. Good fun now its done. Good wee group out.

Felt a bit tired. Not hyped. Probably didn’t help I slid out of bed about an hour before...

Running warm up/down 20:53 intensity: (7:55 @1) + (12:43 @2) + (15 @3) 4.29 km (4:52 / km) +52m 4:35 / km
ahr:153 max:175 shoes: Nike Pegs 35 #white

Friday Aug 9 #

Note
(rest day)

Thursday Aug 8 #

3 PM

Running 54:23 intensity: (50:40 @1) + (3:43 @2) 11.05 km (4:55 / km) +174m 4:34 / km
ahr:136 max:164 shoes: Nike Pegs 35 #white

Easy seat W the boys.
9 PM

Running 4:05 [1] 0.8 km (5:05 / km)
ahr:117 max:135 shoes: Nike Pegs 35 #white

Warm up for some 5 a side.

Football 1:00:00 [1]

10 PM

Running warm up/down 9:51 [1] 1.94 km (5:04 / km)
ahr:130 max:143 shoes: Nike Pegs 35 #white

WD from the footie - dead. Will be feeling those DOMS hard tomorrow.

Wednesday Aug 7 #

3 PM

Running warm up/down 22:10 intensity: (21:25 @1) + (45 @2) 4.52 km (4:54 / km)
ahr:141 max:152 shoes: Nike Pegs 35 #white

Running intervals 54:10 intensity: (31:17 @1) + (22:53 @2) 13.03 km (4:09 / km) +2m 4:09 / km
ahr:145 max:160 shoes: Nike Zoom Fly Flyknit

Pretty big filthy session.
8’@T - [5mins] - 2x(2000m [2min], 1000m [1min], 2x400m [30s]) [10min]

Running with Freddie. Weather was lovely for the first rep, tops came off, life was good. What’s that I hear? Thunder. Heavens opened on the 1st 1000m rep and must have deposited at least a solid inch of rain on the track within minutes. Absolutely torrential. Good fun.

Times:
6:00, 2:53, 65, 66
6:01, 2:56, 65, 63

Plodded on, ground it out, tops still off. Good day. Nice times too.

Running warm up/down 22:13 intensity: (2:59 @1) + (19:14 @2) 4.02 km (5:32 / km) +50m 5:12 / km
ahr:155 max:161 shoes: Nike Pegs 35 #white

Tuesday Aug 6 #

9 AM

Running 55:47 intensity: (48:27 @1) + (7:05 @2) + (15 @3) 11.56 km (4:50 / km) +131m 4:34 / km
ahr:141 max:176 shoes: Nike Pegs 35 #white

PreBrekkie with Fred. Grind.

Monday Aug 5 #

7 PM

Running 1:04:27 intensity: (50:04 @1) + (13:54 @2) + (29 @3) 12.91 km (5:00 / km) +301m 4:28 / km
ahr:138 max:172 shoes: Nike Pegs 35 #white

Easy reduced BBM with Freddie.

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