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Training Log Archive: Lexc

In the 7 days ending Nov 22:

activity # timemileskm+mload
  Running9 9:06:17 77.91(7:01) 125.38(4:21) 754232.2
  Gym1 1:00:00
  Total9 10:06:17 77.91 125.38 754232.2
  [1-5]9 9:06:17

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MoTuWeThFrSaSu

Sunday Nov 22 #

8 AM

Running 1:44:01 intensity: (53:38 @1) + (50:22 @2) + (1 @3) 25.2 km (4:08 / km) +193m 3:59 / km
ahr:150 max:166 shoes: Saucony Triumph 17 v2 (Black)

Got sweet talked into an easy HP14 with the boys, actually a really decent route and wasn’t working too hard at all. Tidy day out, good morning had by all. Lovely chat! Foot spicing up a bit with the old niggly PF. Need to keep that pre/rehab going. Relatively large week of the mileage for wee me.

Saturday Nov 21 #

10 AM

Running warm up/down 18:36 intensity: (15:15 @1) + (3:21 @2) 3.55 km (5:14 / km) +5m 5:12 / km
ahr:141 max:162 shoes: Saucony Triumph 17 v2 (Black)

Running tempo 11:54 intensity: (11:16 @1) + (38 @2) 3.23 km (3:41 / km)
ahr:141 max:155 shoes: Adidas Adizero Pro

The wave is BACK!!!!!! 10’ @T 80s laps best day ever:))

Running intervals 36:00 [1] 7.92 km (4:33 / km) +6m 4:32 / km
ahr:126 max:145 shoes: Adidas Adizero Pro

2 x 5 x 600m [70s]

Pretty big group so probably didn’t get the pacing of these particularly great.... that said, part of the game ey boys - 30/31’s for the first 200m then finishing in about 1:40 = things you absolutely love to see.

Mad mad mad windy, so all pretty good fun working well rotating through with the boys.

Averaged 1:40's for the first set, 1:39's for the second.

Running warm up/down 14:37 intensity: (12:46 @1) + (1:51 @2) 3.06 km (4:46 / km) +9m 4:42 / km
ahr:145 max:157 shoes: Adidas Adizero Pro

Friday Nov 20 #

4 PM

Running 39:08 intensity: (15:23 @1) + (22:54 @2) + (51 @3) 8.33 km (4:42 / km) +27m 4:37 / km
ahr:153 max:172 shoes: Saucony Triumph 17 v2 (Black)

Easy 40' with the boys plus guest appearance Roanne. Lovely stuff, good fun.

Thursday Nov 19 #

11 AM

Running 25:01 intensity: (13:00 @1) + (12:01 @2) 5.51 km (4:32 / km) +7m 4:31 / km
ahr:151 max:166 shoes: Saucony Triumph 17 v2 (Black)

Half the seat as the up.

Running intervals 12:03 intensity: (9:09 @1) + (2:54 @2) 2.21 km (5:27 / km) +8m 5:21 / km
ahr:144 max:165 shoes: Saucony Triumph 17 v2 (Black)

6 x 30s strides progressing in pace throughout.
Did them on the hill around the back of Arthur’s seat. Lovelyyyyy.

Running 25:13 intensity: (22 @1) + (5:57 @2) + (9:18 @3) + (9:33 @4) + (3 @5) 5.39 km (4:41 / km) +94m 4:18 / km
ahr:175 max:192 shoes: Saucony Triumph 17 v2 (Black)

Second half of the seat as the down. HR deffos mad.

Wednesday Nov 18 #

9 AM

Running 48:38 intensity: (40:01 @1) + (8:37 @2) 10.81 km (4:30 / km) +121m 4:16 / km
ahr:144 max:160 shoes: Saucony Triumph 17 v2 (Black)

Easy with Narbs, very lovely PreGYM.

Gym 1:00:00 [0]

Tired and hungry!!
5 PM

Running 37:44 intensity: (9:54 @1) + (25:35 @2) + (2:15 @3) 8.41 km (4:29 / km) +80m 4:17 / km
ahr:156 max:173 shoes: Saucony Triumph 17 v2 (Black)

Easy hermitage with Emily.

Tuesday Nov 17 #

6 PM

Running warm up/down 13:25 intensity: (12:53 @1) + (32 @2) 3.1 km (4:20 / km) +11m 4:16 / km
ahr:142 max:159 shoes: Saucony Triumph 17 v2 (Black)

Running intervals 50:00 intensity: (8:52 @1) + (1:24 @2) + (14:12 @3) + (25:32 @4) 15.09 km (3:19 / km) +7m 3:18 / km
ahr:173 max:190 shoes: Adidas Adizero Pro

5 x 8’ on [2’ float].

Probably one of my best float sessions ever tonight, tidy wee 15k pb, will take! Enjoying the wind and working well with the boys, some quite exciting moments tonight but got through. Keep moving ey. Felt comfortablely cruising until the last rep so I suppose that’s pretty well judged. Lovely.

Running intervals 8:47 intensity: (6:32 @1) + (2:11 @2) + (4 @3) 1.62 km (5:25 / km)
ahr:144 max:169 shoes: Adidas Adizero Pro

4 x 30s strides

Running warm up/down 15:19 intensity: (13:42 @1) + (1:37 @2) 3.04 km (5:03 / km) +20m 4:53 / km
ahr:141 max:157 shoes: Saucony Triumph 17 v2 (Black)

Monday Nov 16 #

8 AM

Running 40:30 intensity: (12:29 @1) + (27:32 @2) + (29 @3) 8.89 km (4:33 / km) +75m 4:22 / km
ahr:154 max:172 shoes: Saucony Triumph 17 v2 (Black)

Easy AM with Katie. Hermitage box.
6 PM

Running 45:21 intensity: (27:07 @1) + (16:23 @2) + (1:51 @3) 10.01 km (4:32 / km) +91m 4:20 / km
ahr:149 max:174 shoes: Saucony Triumph 17 v2 (Black)

HMR with Krauss, Gregor, Dashwood et al. PortyB loop.

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