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Training Log Archive: Lexc

In the 7 days ending Nov 29, 2020:

activity # timemileskm+mload
  Running5 3:27:51 27.31(7:37) 43.94(4:44) 29467.1
  Gym1 1:00:00
  Total6 4:27:51 27.31 43.94 29467.1
  [1-5]5 3:27:51

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MoTuWeThFrSaSu

Sunday Nov 29, 2020 #

11 AM

Running warm up/down 21:33 intensity: (18:15 @1) + (3:18 @2) 4.01 km (5:23 / km) +17m 5:16 / km
ahr:137 max:159 shoes: Saucony Triumph 17 v2 (Black)

Running race 14:28 intensity: (10:33 @1) + (3:55 @2) 5.0 km (2:54 / km) +35m 2:48 / km
ahr:146 max:160 shoes: Nike Next%

SA invitational 5k road race.

Raced on a bike track with a surprising amount of hillage. Made me reconsider what I thought I'd be able to do today but had the plan of not really wanting to watch the clock, more focussing on running by feel.

Started pretty alright, quite hectic with a wide course but lots of shallow right left bends causing people to try hit as close as to the racing line as possible. Quite congested on the inside of the bends.

Settled out quite nicely though and found myself working well in the second pack, with a small gap forming between us and the group being led by Kris. Kept the pacing moving quite nicely and tried to push on 3rd/4th km, working well to get away up the hills. Managed to shake the people around me and start to catch the stragglers from the first group which was very nice, keeping the motivation there towards the end.

Really happy with the time, worked well and kept the effort pretty measured across the whole race. Felt quite fresh at the end which was annoying haha. Perhaps needed a bit more fight in the middle to really chase down the front boys but really very very happy with a solid new PB over the 5. Potentially scope to ask what could have happened on a flatter course but I guess hopefully I'll get the opportunity to find out in not all to long.

Km splits roughly:
2:51
2:53
2:56
2:55
2:53

Running warm up/down 20:12 intensity: (17:46 @1) + (2:26 @2) 4.01 km (5:02 / km) +39m 4:48 / km
ahr:142 max:160 shoes: Saucony Triumph 17 v2 (Black)

Saturday Nov 28, 2020 #

12 PM

Running 30:04 intensity: (26:46 @1) + (3:18 @2) 5.78 km (5:12 / km) +27m 5:05 / km
ahr:140 max:158 shoes: Saucony Triumph 17 v2 (Black)

Easy shake with the boys. Some very pleasant weather and thoroughly enjoyed the drills and strides in the middle.

Friday Nov 27, 2020 #

9 AM

Running 40:01 intensity: (11:55 @1) + (28:04 @2) + (2 @3) 8.32 km (4:49 / km) +35m 4:43 / km
ahr:154 max:168 shoes: Saucony Triumph 17 v2 (Black)

Easy meadows miles with Nixon. V muddy.

Thursday Nov 26, 2020 #

4 PM

Running 31:47 intensity: (29:18 @1) + (2:29 @2) 6.41 km (4:58 / km) +25m 4:52 / km
ahr:144 max:161 shoes: Saucony Triumph 17 v2 (Black)

GREAT news from the physio, foot is in fact not stressified, purely my PF issues coming back with vengeance. I didn’t realise the PF was so tight until the days off... need to keep on the rehab and all and should be fine!

Wednesday Nov 25, 2020 #

9 AM

Gym 1:00:00 [0]

Big stretch and roll w Steve

Tuesday Nov 24, 2020 #

Note
(rest day)

Taking an easy day for my foot, its not sore but equally I don't want it stressified (and it might be on its way to that? Not really sure, physio on Thursday).

Monday Nov 23, 2020 #

8 AM

Running 49:46 intensity: (32:49 @1) + (16:57 @2) 10.42 km (4:47 / km) +116m 4:32 / km
ahr:148 max:163 shoes: Saucony Triumph 17 v2 (Black)

Easy morning miles around the seat.

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