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Training Log Archive: g.foz.foster

In the 7 days ending Feb 17:

activity # timemileskm+m
  Road (75%+)4 4:47:57 36.72(7:50) 59.1(4:52) 186
  Off-road (75%+)1 1:47:05 13.46(7:57) 21.66(4:57) 748
  Fell 1 1:28:01 9.37(9:24) 15.08(5:50) 312
  XC1 1:17:23 11.22(6:54) 18.05(4:17) 101
  Spin bike1 1:00:00
  Total8 10:20:26 70.77 113.89 1347

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Saturday Feb 17 #

2 PM

Off-road (75%+) 1:47:05 [4] 21.66 km (4:57 / km) +748m 4:13 / km
ahr:144 max:180 shoes: inov8 X-Talon 225

Moderate 10k @ 4:02/km average into 5km/500m uphill tempo. Hard session but really enjoyed it. Slight issue with calf on the flat but didn't hinder pace. No issue on the tempo effort.

Friday Feb 16 #

5 PM

Road (75%+) 1:05:20 [1] 12.41 km (5:16 / km) +34m 5:12 / km
ahr:109 max:126 shoes: Adidas Boston 6

Easy. No hill sprints as calf still tight. Feels better though.

Thursday Feb 15 #

6 AM

Road (75%+) 1:17:00 [1] 14.76 km (5:13 / km) +49m 5:08 / km
ahr:112 max:145 shoes: Adidas Boston 6

Easy with strides. Tight calf/soleus is back. Massage lady said it was a build up of lactate last time, rolling and stretching to get back on top of it again. Noticeable when doing strides so backed off a bit.
5 PM

Spin bike 1:00:00 [3]
ahr:126 max:143

Calf tight but not restrictively so. Rolling and stretching. Stretching and rolling.

Wednesday Feb 14 #

12 PM

XC 42:02 [1] 8.28 km (5:05 / km) +37m 4:58 / km
shoes: inov8 X-Talon 225

Warm-up and cool down grouped together. Warm-up 5.38km with strides and drills. Felt good. Tad tired in the legs. Cool down 2.90km. Easy.

XC 35:21 [5] 9.77 km (3:37 / km) +64m 3:30 / km
shoes: inov8 X-Talon 225

Hard racing from the off. Felt like a bad day at the office when taken in isolation. Got beaten by all the guys that I beat in order to get selected in the first place and missed out on the UK Armed Forces team to race in the Home Internationals by two places. Gutting. Tried as hard as I could so got to be happy with that I guess.

Tuesday Feb 13 #

6 AM

Road (75%+) 1:14:11 [1] 14.67 km (5:03 / km) +62m 4:57 / km
ahr:119 max:149 shoes: Adidas Boston 6

Easy with surges. Felt good. Cold morning and a tad icy.

Monday Feb 12 #

7 AM

Road (75%+) 1:11:26 [2] 17.26 km (4:08 / km) +41m 4:05 / km
shoes: Adidas Boston 6

Moderate with easy first/last 6 mins for short warm-up/cool down. Felt good once going. Slight tiredness in legs still.

Sunday Feb 11 #

1 PM

Fell 1:28:01 [1] 15.08 km (5:50 / km) +312m 5:17 / km
ahr:110 max:145 shoes: Salomon S-Lab Sense 5

Easy with strides. Felt good.

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