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Training Log Archive: Lexc

In the 7 days ending May 17, 2020:

activity # timemileskm+m
  Running8 8:44:58 70.2(7:29) 112.97(4:39) 1230
  S & C2 1:30:00
  Total10 10:14:58 70.2 112.97 1230
  [1-5]8 8:44:58

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MoTuWeThFrSaSu

Sunday May 17, 2020 #

9 AM

Running 2:07:21 intensity: (20:47 @1) + (1:12:46 @2) + (31:19 @3) + (2:29 @4) 22.74 km (5:36 / km) +735m 4:49 / km
shoes: Saucony Triumph 17

Long on with the brother. 9mile burn -> home across the Pentlands. Good day for it with the wind behind us up all the climbs :) Kept things nice and chill.

Saturday May 16, 2020 #

Note
(rest day)

Rest day because a good jobbo planned for tomorrow so no point pushing x

Friday May 15, 2020 #

10 AM

Running warm up/down 19:02 intensity: (19:00 @1) + (2 @2) 4.19 km (4:32 / km) +5m 4:31 / km
ahr:138 max:152 shoes: Saucony Triumph 17

Running tempo 10:03 intensity: (19 @1) + (35 @2) + (4:20 @3) + (4:49 @4) 3.08 km (3:16 / km) +6m 3:14 / km
ahr:176 max:188 shoes: Nike Zoom Fly Flyknit

2 x 2mins [30s]
1 x 4mins [1min]
Floating the recoveries and running @T.

Running intervals 22:36 intensity: (13 @1) + (2:45 @2) + (7:05 @3) + (10:53 @4) + (1:40 @5) 6.34 km (3:34 / km)
ahr:180 max:195 shoes: Nike Zoom Fly Flyknit

7 x 600m [1:30/300m recoveries]
Hitting 1:44/3's and closing with a 1:38.

Good progress from a similar (though slightly longer session) 3 weeks ago (hitting 1:48/7's). Lovely stuff. Nice and warm out again. Brother running strong.

Running intervals 8:25 intensity: (5:15 @1) + (2:15 @2) + (55 @3) 1.36 km (6:12 / km) +24m 5:42 / km
ahr:148 max:173 shoes: Nike Zoom Fly Flyknit

6 x 10s strides

Running warm up/down 18:47 intensity: (12:42 @1) + (6:05 @2) 3.83 km (4:54 / km) +49m 4:36 / km
ahr:150 max:163 shoes: Saucony Triumph 17

Thursday May 14, 2020 #

5 PM

Running 1:08:05 intensity: (32:03 @1) + (34:20 @2) + (1:42 @3) 15.16 km (4:29 / km) +128m 4:19 / km
ahr:149 max:173 shoes: Saucony Triumph 17

Lovely seat into DCG. Nice evening and enjoyable run. Plenty of grass which was lushhh.

Wednesday May 13, 2020 #

11 AM

Running 40:14 intensity: (10:52 @1) + (28:02 @2) + (1:20 @3) 8.92 km (4:31 / km) +27m 4:26 / km
ahr:154 max:172 shoes: Saucony Triumph 17

Sunny meadows job.
4 PM

Running 41:52 intensity: (32:52 @1) + (9:00 @2) 8.74 km (4:47 / km) +125m 4:28 / km
ahr:142 max:164 shoes: Saucony Triumph 17

Easy money Blackford and CGC.
5 PM

S & C 45:00 [0]

Tuesday May 12, 2020 #

5 PM

Running warm up/down 18:36 [1] 3.8 km (4:54 / km) +6m 4:51 / km
ahr:124 max:148 shoes: Saucony Triumph 17

Running intervals 6:02 intensity: (3:22 @1) + (2:14 @2) + (26 @3) 1.22 km (4:57 / km)
ahr:149 max:170 shoes: Saucony Havok XC 2

PreStrides

Running tempo 40:01 intensity: (34 @1) + (1:51 @2) + (21:46 @3) + (15:50 @4) 11.89 km (3:22 / km)
ahr:178 max:189 shoes: Saucony Havok XC 2

40mins of progression work.
First 20’ @3:25’s
Second 20’ @3:19’s

Rotating with Fred every 10mins.

Pushing the pace for the final 5mins @3:10’s. Good session on the grass in the wind and rain. PGC is bloody ace for a session.

Running intervals 6:06 intensity: (3:07 @1) + (1:59 @2) + (59 @3) + (1 @4) 1.28 km (4:45 / km)
ahr:152 max:180 shoes: Saucony Havok XC 2

PostStrides

Running warm up/down 16:25 intensity: (16:10 @1) + (15 @2) 3.31 km (4:57 / km) +63m 4:32 / km
ahr:142 max:154 shoes: Saucony Triumph 17

Monday May 11, 2020 #

9 AM

Running 40:54 intensity: (38:50 @1) + (2:04 @2) 8.2 km (4:59 / km)
ahr:136 max:158 shoes: Saucony Triumph 17

Easy tready
5 PM

S & C 45:00 [0]

6 PM

Running 40:29 intensity: (39:23 @1) + (1:06 @2) 8.91 km (4:33 / km) +62m 4:24 / km
ahr:141 max:155 shoes: Saucony Triumph 17

Easy box with extensions.

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