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Training Log Archive: AidanR

In the 7 days ending Jul 1, 2015:

activity

time

miles

Running

4:42:41

36.72

(7:42)

59.1

(4:47)

910

Mountain biking

1:15:00

10.85

(6:55)

17.46

(4:18)

Total

5:57:41

47.57

(7:31)

76.56

(4:40)

910

1:23

0:00

» now

Wednesday Jul 1, 2015 #

Running warm up/down (Sports day) 10:00 [3] 2.4 km (4:10 / km)

Running race (Senior 800) 2:20 [5] 0.8 km (2:55 / km)
shoes: Inov8 f-lite 230s

The heat and the race didn't favour the time. More tactical than quick which was unusual and I was nicely tucked in for the first lap and had to get right round on the second. Put the legs on for the last 200 and got the lead. Happy with the run.

Running race (Senior 1500) 4:47 [5] 1.5 km (3:11 / km)
shoes: Mizuno wave road

The air temperature was in the 30 degrees and we had a long wait at the start I was tired. 3 brilliant false starts later we were off and I hit the front. Not quick though as I had some serious pace behind me. Eased off 600m in and allowed Harry to go past to take some of the wind but Sam got past too. Harry was knackered by the wind on the back straight so Sam took the lead. Both of us were shattered but I hid in and with 500 to go made my move past. I was hard into the wind on the back straight and Sam made his move just at 200 to go. I went with him and then got past at 100 to go just held him off to the line which I was happy with. No record today but have 2years to get that and the tactics in this race and heat just weren't right. Will just make it more sweet next year where I get the 4:32 record from 1981. I know it's slow but the heat was horrific and I won which is what counts.

C • lol 13

Running race 1:00 [5] 0.4 km (2:30 / km)
shoes: Inov8 f-lite 230s

Cheeky first leg of the 4x400 and was shattered but still held off everyone except Harry to come back second. Don't have the time for this but 60 seconds seems reasonable.

Mountain biking 30:00 [2] 8.46 km (3:33 / km)

short ride to try and clear the lactate

Tuesday Jun 30, 2015 #

Running (Nice easy) 28:01 [2] 5.22 km (5:22 / km) +92m 4:56 / km
shoes: Mizuno wave ascend 4

Sports day tomorrow and Saunders so nice and easy

Running (Run round town) 16:52 [2] 3.51 km (4:48 / km) +22m 4:40 / km
shoes: Mizuno wave road

Had to deliver some letters so ran round the town

Monday Jun 29, 2015 #

Running intervals (20-20s) 10:00 [4] 2.48 km (4:02 / km) +38m 3:45 / km
shoes: Mizuno wave ascend 4

Wanted to up the intensity a bit to maintain some speed. Felt tough after the long stuff I've been doing but managed it. Lost some acceleration at the high end but that's all to be expected. Got the saunders this weekend and sports day on Wednesday so a relatively easy week planned.

Running warm up/down 13:21 [2] 2.83 km (4:43 / km) +37m 4:26 / km
shoes: Mizuno wave ascend 4

jog out and back to the loop

Mountain biking 45:00 [2] 9.0 km (5:00 / km)

Easy ride

Sunday Jun 28, 2015 #

Note
(rest day)

been doing some work building a fence at my grandparents and have done some long runs this week didn't have time to fit another in

Saturday Jun 27, 2015 #

Running long 1:23:53 [3] 15.8 km (5:19 / km) +243m 4:56 / km
shoes: Mizuno wave road

Bit of an epic. Been staying at my grandparents so have been experimenting with new routes but today got a bit lost. But if an initial wiggle up through the farms to the top of knitsley fell. The headed down through black banks plantation which was fine until I got a bit caught in a makeshift camp which seemed pretty dodgy so headed down further but then became stopped by the river wear. Couldn't head along so ran back uphill through a huge felled area which ripped my shins to shreds. Then after deciding to cross the river spotted the most hidden bridge ever. Looking at the map now it was meant to connect up to paths but I found no sign of them there. Long road stretch back on which I blasted 5x 4:15 min/km uphill which is good. Pretty crazy run!

Friday Jun 26, 2015 #

Running long (Tunstall reservoir ) 1:02:14 [3] 13.01 km (4:47 / km) +219m 4:25 / km
shoes: Mizuno wave road

Long boring 4km stretch of uphill got me very annoyed but after that hit the lakeside trail which was super intricate single track for like 3km. Then went up onto the moor but lost the track and was cross country for like 2km. Did some wiggles at the end to try and get the distance up but eventually gave up on the aim of 15km cos I'd got home

Thursday Jun 25, 2015 #

Running long 50:13 [3] 11.15 km (4:30 / km) +259m 4:02 / km
shoes: Mizuno wave road

Nice run with a horrible hill at the start but nice through the moors

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