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Training Log Archive: Lexc

In the 7 days ending Nov 1:

activity # timemileskm+mload
  Running8 8:56:05 73.32(7:19) 117.99(4:33) 766238.3
  Gym1 1:00:00
  Total8 9:56:05 73.32 117.99 766238.3
  [1-5]8 8:56:05

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MoTuWeThFrSaSu

Sunday Nov 1 #

8 AM

Running 1:41:18 intensity: (38:23 @1) + (1:00:14 @2) + (2:41 @3) 22.8 km (4:27 / km) +199m 4:15 / km
ahr:153 max:172 shoes: Saucony Triumph 17 v2 (Black)

Enjoyable SLR with JT, gotta be one of my favourite routes. At least 75% on trails looovely lovely stuff. Good chat and ticked the miles off nicely.

Good week.

Saturday Oct 31 #

9 AM

Running warm up/down 30:41 intensity: (22:49 @1) + (7:38 @2) + (14 @3) 5.55 km (5:32 / km) +26m 5:24 / km
ahr:142 max:168 shoes: Saucony Triumph 17 v2 (Black)

Running tempo 12:04 intensity: (10:05 @1) + (55 @2) + (1:04 @3) 3.44 km (3:30 / km)
ahr:144 max:178 shoes: Saucony Havok XC 2

4 x 2’ @T [30s float]
Fairly spicy this morning, can tell Max is in town.

Running intervals 38:00 intensity: (1:06 @1) + (18:00 @2) + (10:05 @3) + (8:49 @4) 10.15 km (3:45 / km) +20m 3:43 / km
ahr:169 max:189 shoes: Saucony Havok XC 2

10 x 2’ on/off
Shifting fairly well this morning, enjoying things. Working well with George. Max was fairly speedy at the start so let him go. Recoveries became a bit quick for my liking with the boy but what can you do all good fun.

Running warm up/down 22:34 intensity: (8:51 @1) + (13:43 @2) 4.21 km (5:22 / km) +67m 4:58 / km
ahr:154 max:166 shoes: Saucony Triumph 17 v2 (Black)

Friday Oct 30 #

Note
(rest day)

Nice and chilllz x

Thursday Oct 29 #

6 PM

Running 1:05:59 intensity: (33:49 @1) + (29:53 @2) + (2:17 @3) 13.33 km (4:57 / km) +109m 4:45 / km
ahr:149 max:177 shoes: Saucony Triumph 17 v2 (Black)

Easy plus strides with Katie. First time doing the extended seat loop in a while, very enjoyable.

Calves 100% broken done the strides from the capacity tests yesterday. Probably should get back on the prehab.

Wednesday Oct 28 #

9 AM

Running 37:15 intensity: (16:27 @1) + (20:47 @2) + (1 @3) 8.35 km (4:28 / km) +38m 4:22 / km
ahr:151 max:168 shoes: Saucony Triumph 17

PreGYM. 100% bonked this morning, even had my brekkie before and all.

Gym 1:00:00 [0]

4 PM

Running 40:44 intensity: (30:30 @1) + (10:14 @2) 8.55 km (4:46 / km) +104m 4:30 / km
ahr:147 max:160 shoes: Saucony Triumph 17 v2 (Black)

Nice evening with Emily, hermitage loop. Bit of a debrief on her part, boys are dicks ey?

Legs felt good finally over yday.

Tuesday Oct 27 #

6 PM

Running warm up/down 15:15 intensity: (10:20 @1) + (4:55 @2) 3.3 km (4:37 / km) +21m 4:29 / km
ahr:139 max:160 shoes: Saucony Triumph 17 v2 (Black)

Running intervals 45:02 intensity: (11:03 @1) + (9:04 @2) + (4:57 @3) + (19:58 @4) 13.15 km (3:25 / km) +6m 3:25 / km
ahr:165 max:190 shoes: Saucony Triumph 17 v2 (Black)

16’ [4’] 8’ [2’] 2x4’ [1’] 2x2’ [30s] all float recoveries.

Another very enjoyable and successful session. Was feeling a bit tired post 10k so made sure I was in a group that’d let me set a comfy tempo effort and enjoyed the glide.

Tough stuff, working hard by the end but a good session.

Running intervals 10:08 [1] 1.67 km (6:05 / km)
ahr:137 max:151 shoes: Saucony Triumph 17 v2 (Black)

Some good strides with some lovely boys.

Running warm up/down 21:42 intensity: (11:36 @1) + (10:06 @2) 3.98 km (5:27 / km) +27m 5:16 / km
ahr:150 max:166 shoes: Saucony Triumph 17 v2 (Black)

Monday Oct 26 #

9 AM

Running 42:01 intensity: (10:14 @1) + (31:47 @2) 8.64 km (4:52 / km) +26m 4:47 / km
ahr:154 max:165 shoes: Saucony Triumph 17 v2 (Black)

Easy morning, lovely weather. Achillies flared up a bit again from the next%’s will have to watch that. It’s a pressure on the heel thing rather than the running so just have to stay safe with it.
6 PM

Running 53:22 intensity: (18:40 @1) + (27:08 @2) + (7:34 @3) 10.87 km (4:55 / km) +125m 4:39 / km
ahr:154 max:179 shoes: Saucony Triumph 17 v2 (Black)

Easy with the OAP’s. The spicy routes continue.

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