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Training Log Archive: Dubs

In the 7 days ending Dec 9, 2017:

activity # timemileskm+m
  Cycling6 3:23:02 90.48(2:15) 145.61(1:24)
  Running4 2:46:07 21.15(7:51) 34.04(4:53)
  Total9 6:09:09 111.63(3:18) 179.65(2:03)

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Saturday Dec 9, 2017 #

9 AM

Running race 21:55 [5] 3.12 mi (7:01 / mi)
shoes: Innovate Talon X

Lloyds Pk Park Run.

Cold and crisp morning. Ground was rock solid. Carys and I both ran while mum and dad looked after the children.

Recorded my 2nd fastest time on this course and was only about 10 seconds off my fastest. Each mile got quicker, so paced fairl well, maybe could've started a tad quicker. 7:14, 7:05, 6:50. There was a chap with a dog who i pretty much followed the 2nd lap, managed to pip him with about 200m to go.

Friday Dec 8, 2017 #

12 PM

Running 46:47 [4] 6.02 mi (7:46 / mi)
shoes: Adidas Boost Tempo 8

Pretty much a 10km run at lunch. Couldnt feel anything with the calf so decided on going out with a bit mre purpose. Averaged a pace of 7:46 which I was happy with.

Pretty chilly day, with wind about 0oC. Felt quite good and enjoyed getting out, quite enjoy it when the conditions are cold but bright.

Wednesday Dec 6, 2017 #

8 AM

Cycling (morning commute) 58:34 [3] 12.42 mi (4:43 / mi)

1 PM

Running 39:02 [3] 4.5 mi (8:40 / mi)
shoes: Asics GT2000 v4

Went for a steady run with Chris. Didn't set any king of agenda or pace. Chris was getting over a cold and I had a niggle with my calf/achillies. Not sure what it is but I think it has something to do with the increased running off road i've been doing. Never had achillies issues before, got a feeling it is more to do with my calf.

Thought a steady run on the road would be better for me. And in fact as i started and got a couple of miles in i didn't feel anything. Felt ok running, i was well within myself and was able to tackle the last hill back in ease.
6 PM

Cycling 49:08 [3] 12.56 mi (3:55 / mi)

Tuesday Dec 5, 2017 #

8 AM

Cycling (morning commute) 52:46 [3] 12.19 mi (4:20 / mi)

6 PM

Cycling (commute home) 12:42 [3] 46.36 mi (16 / mi)

Sunday Dec 3, 2017 #

12 PM

Cycling 14:51 [3] 3.44 mi (4:19 / mi)

Ride to Lloyds Pk, to run 7.5 miles on the XC course. Quite wet with persistant fine rain.

Running (XC) 58:23 [4] 7.51 mi (7:46 / mi)
shoes: Innovate Talon X

Ran 3 laps of the XC course, with a few corners cut on the third lap as to not make it to long. It was very wet, having rained all morning and fine rain when i started.

Started off well and quite quick, especially considering how sticky and slippery the mud was. I got a bit slower as I kept going but it isn't a flat route. My Av pace was 7:47 so still nicely under 8. The last mile was the slowest at 8:10 which is why the average went up.

I wanted to try 7.5 miles because i'm supposed to be doing a 7.5 race in Aldershot in 2 weeks and I haven't run 7.5 - 8 miles for ages let alone offroad. All in all it went kok, but did get tired at the end.
1 PM

Cycling 15:01 [3] 3.51 mi (4:17 / mi)

Ride home after 7.5 mile run offroad. Clfs felt tight.

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