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Training Log Archive: Lexc

In the 7 days ending Jun 14, 2020:

activity # timemileskm+m
  Running8 9:07:50 73.4(7:28) 118.12(4:38) 1006
  S & C3 2:15:00
  Total11 11:22:50 73.4 118.12 1006
  [1-5]8 9:07:50

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MoTuWeThFrSaSu

Sunday Jun 14, 2020 #

9 AM

Running 1:44:26 intensity: (1:01:26 @1) + (41:21 @2) + (1:39 @3) 21.76 km (4:48 / km) +234m 4:33 / km
ahr:148 max:172 shoes: Saucony Triumph 17

Lovely SLR with Sasha and Tom. Good chat and some lovely trails. Similar route to two weeks ago. What would appear to be my biggest week ever, certainly by distance.
C • Solid stuff 5

Saturday Jun 13, 2020 #

10 AM

Running warm up/down 18:07 [1] 3.41 km (5:18 / km) +10m 5:14 / km
ahr:123 max:143 shoes: Saucony Triumph 17

Running 34:26 intensity: (6:03 @1) + (6:25 @2) + (8:13 @3) + (11:26 @4) + (2:19 @5) 9.07 km (3:48 / km) +18m 3:46 / km
ahr:167 max:197 shoes: Adidas Adizero Avanti

2 x 4mins [1min float] @T

5 x 800m [2mins/400m]
Switched into the spikes for the 800’s.

Fairly swift recovery kept things honest. Averaged 2:15’s with a nice 2:12 to finish. Not mad quick but definitely moving quite nicely through the session. Felt pretty alright too once over the initial shock of doing a session on a track again.

Running intervals 9:32 intensity: (6:12 @1) + (2:50 @2) + (30 @3) 1.39 km (6:51 / km) +11m 6:35 / km
ahr:144 max:173 shoes: Nike Zoom Fly Flyknit

6 x 10s strides moving quite well.

Running warm up/down 14:48 [1] 3.01 km (4:55 / km) +9m 4:51 / km
ahr:134 max:147 shoes: Saucony Triumph 17

Friday Jun 12, 2020 #

10 AM

Running 50:23 intensity: (47:12 @1) + (3:11 @2) 10.57 km (4:46 / km) +84m 4:35 / km
ahr:140 max:159 shoes: Saucony Triumph 17

Morning with Elisha. Out Craigmillar and Inch, back past KB.
5 PM

S & C 45:00 [0]

Thursday Jun 11, 2020 #

9 AM

Running 43:39 intensity: (39:00 @1) + (4:39 @2) 9.57 km (4:34 / km) +31m 4:29 / km
ahr:144 max:158 shoes: Saucony Triumph 17

Easy morning with Tom. Good chat. Meadows.
4 PM

Running 41:07 intensity: (37:56 @1) + (3:10 @2) + (1 @3) 8.59 km (4:47 / km) +114m 4:29 / km
ahr:137 max:163 shoes: Saucony Triumph 17

Evening with Emily. Blackford.

Wednesday Jun 10, 2020 #

11 AM

Running warm up/down 16:57 intensity: (16:31 @1) + (26 @2) 3.55 km (4:47 / km)
ahr:137 max:153 shoes: Saucony Triumph 17

Running intervals 8:02 intensity: (3:40 @1) + (2:48 @2) + (1:34 @3) 1.7 km (4:44 / km)
ahr:154 max:179 shoes: Nike Zoom Fly Flyknit

4 x 30s

Running tempo 40:34 intensity: (16 @1) + (13 @2) + (14:45 @3) + (24:01 @4) + (1:19 @5) 12.02 km (3:23 / km)
ahr:181 max:195 shoes: Nike Zoom Fly Flyknit

12k progression split into 5k/4k/3k.

5k @3:30’s
4k @3:21’s
3k @3:11’s

Not bad but good to be back on the meadows. First k felt super comfy but was beginning to feel it after the 5th. Final k was a nice 3:05 when Fred started pushing it which was decent. Very enjoyable and good session in the bag.

Running intervals 8:01 intensity: (2:50 @1) + (3:21 @2) + (1:35 @3) + (15 @4) 1.75 km (4:35 / km)
ahr:157 max:183 shoes: Nike Zoom Fly Flyknit

4 x 30s

Running warm up/down 17:01 [1] 3.33 km (5:07 / km) +23m 4:57 / km
ahr:140 max:151 shoes: Saucony Triumph 17

5 PM

S & C 45:00 [0]

Tuesday Jun 9, 2020 #

10 AM

Running 58:42 intensity: (48:32 @1) + (10:10 @2) 12.24 km (4:48 / km) +181m 4:28 / km
ahr:142 max:166 shoes: Saucony Triumph 17

Easy with the boys around the seat. Enjoyable.

Monday Jun 8, 2020 #

10 AM

Running 1:22:05 intensity: (1:02:42 @1) + (18:43 @2) + (40 @3) 16.16 km (5:05 / km) +291m 4:40 / km
ahr:141 max:174 shoes: Saucony Triumph 17

Easy with Freddie and Elisha. BnB + M good days all around.
5 PM

S & C 45:00 [0]

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