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Training Log Archive: Lexc

In the 7 days ending Dec 6, 2020:

activity # timemileskm+m
  Running8 6:22:32 51.79(7:23) 83.34(4:35) 486
  Gym1 1:00:00
  Total8 7:22:32 51.79 83.34 486
  [1-5]8 6:22:32

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MoTuWeThFrSaSu

Sunday Dec 6, 2020 #

10 AM

Running 1:15:01 intensity: (31:04 @1) + (42:33 @2) + (1:24 @3) 17.41 km (4:19 / km) +100m 4:11 / km
ahr:151 max:175 shoes: Saucony Triumph 18

SSLR - Sunday Short Long Run... otherwise known as medium??
Nice one on the WOL with the boys.

Saturday Dec 5, 2020 #

9 AM

Running 10:00 [1] 2.0 km (5:00 / km)
shoes: Saucony Triumph 18

Treaddy shake as am a wettie and was miserable outside.
2 PM

Running warm up/down 36:18 intensity: (35:39 @1) + (39 @2) 3.87 km (9:23 / km) +13m 9:13 / km
ahr:128 max:155 shoes: Saucony Triumph 17 v2 (Black)

Running race 8:23 intensity: (6:31 @1) + (1:52 @2) 2.81 km (2:59 / km) +12m 2:56 / km
ahr:143 max:162 shoes: Saucony Havok XC 2

Scottish short course invitational - 5th place well buzzed!!

Good to get an XC in this year, very much enjoyed the mud and the vibes. Started fairly cautiously, not wanting to pop early doors and really got moving on the last km closing about 30m on Fred... If the finish line had been 200m further (3k as advertised) would have deffos 100% had him! But ran well to the plan I'd had before the race.

Nah was really pleased though, good run, good times, nice to be up the top end with the brother.

Running intervals 20:01 intensity: (4:25 @1) + (15:35 @2) + (1 @3) 5.32 km (3:46 / km) +25m 3:40 / km
ahr:154 max:168 shoes: Saucony Havok XC 2

4 x 4mins [1min float] with some of the boys post race, lovely times.
3 PM

Running warm up/down 13:55 intensity: (8:05 @1) + (5:50 @2) 3.02 km (4:37 / km) +24m 4:26 / km
ahr:150 max:163 shoes: Saucony Triumph 17 v2 (Black)

Friday Dec 4, 2020 #

Note
(rest day)

C • Rest day. 13

Thursday Dec 3, 2020 #

5 PM

Running 50:34 intensity: (25:05 @1) + (23:48 @2) + (1:41 @3) 10.26 km (4:56 / km) +113m 4:40 / km
ahr:152 max:175 shoes: Saucony Triumph 18

Easy hermy with Emily plus some expansion pack strides after. Rate my new shoes! Legs feeling quite decent.

Wednesday Dec 2, 2020 #

8 AM

Running 50:16 intensity: (22:32 @1) + (27:34 @2) + (10 @3) 11.02 km (4:34 / km) +115m 4:20 / km
ahr:152 max:169 shoes: Saucony Triumph 17 v2 (Black)

PreGYM with Narbs. Lovely morning.

Gym 1:00:00 [0]
shoes: Saucony Triumph 17 v2 (Black)

Tuesday Dec 1, 2020 #

6 PM

Running warm up/down 14:31 intensity: (14:03 @1) + (28 @2) 3.18 km (4:34 / km) +16m 4:27 / km
ahr:133 max:153 shoes: Saucony Triumph 17 v2 (Black)

Running intervals 30:01 intensity: (15:31 @1) + (2:53 @2) + (56 @3) + (9:51 @4) + (50 @5) 9.3 km (3:14 / km) +11m 3:13 / km
ahr:160 max:193 shoes: Adidas Adizero Pro

3 x 8mins [2mins float]
Cut down session this week for the XC on Saturday.

Leggies still feeling a bit heavy going into this but felt quite good once I got moving. 3:09/07/07’s for the session and the floats kept moving quite nicely so all good fun. Loved to see a popping Narbs, becoming a highlight of my Tuesday ;)
C • Tuesday pop 2

Running intervals 8:43 intensity: (1:08 @1) + (5:29 @2) + (2:06 @3) 1.84 km (4:45 / km)
ahr:161 max:175 shoes: Adidas Adizero Pro

4 x 30s strides.

Running warm up/down 15:50 intensity: (6:57 @1) + (8:53 @2) 3.22 km (4:55 / km) +28m 4:43 / km
ahr:152 max:162 shoes: Saucony Triumph 17 v2 (Black)

Monday Nov 30, 2020 #

9 AM

Running 48:59 intensity: (29:15 @1) + (19:44 @2) 10.11 km (4:51 / km) +29m 4:47 / km
ahr:147 max:162 shoes: Saucony Triumph 17 v2 (Black)

Easy with a mate who was starting a marathon on the meadows, worked actually very very well for some easy recovery miles and some decent chat. Lad finished in 4:00:47 which was gutting but very good effort all round!!

Legs feeling more tired than expecting, makes sense though.

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