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Training Log Archive: chrissteele

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Easy Run - Road2 1:55:00 14.91(7:43) 24.0(4:48) 200
  Long Run1 1:21:00 10.25(7:54) 16.5(4:55) 200
  Track1 1:20:00 10.25(7:48) 16.5(4:51) 50
  Easy Run - Trail1 1:03:00 8.55(7:22) 13.76(4:35) 170
  Road Race1 1:00:00 8.7(6:54) 14.0(4:17) 100
  Road Intervals1 55:00 7.77(7:05) 12.5(4:24) 100
  Total7 7:34:00 60.43(7:31) 97.26(4:40) 820

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Sunday Oct 9, 2016 #

7 AM

Long Run 1:21:00 [3] 16.5 km (4:55 / km) +200m 4:38 / km
shoes: Adidas Ultra Boost

Town run. No problems whatsoever.

Saturday Oct 8, 2016 #

Road Race 1:00:00 [3] 14.0 km (4:17 / km) +100m 4:08 / km

National Road Relays. Sutton Park.

Leg 3. Got handover in 44th place but with a decent gap to the next guy. I work hard out of the blocks to close them down and then sat in with 2 guys for the remainder. We passed about 10 guys.

In hindsight i should've gone harder early on and harder on the descents. I was maybe too cautious.

I was disappointed with my time. I worked hard but obviously i am still not where i think i am.

Friday Oct 7, 2016 #

6 AM

Easy Run - Road 55:00 [3] 11.0 km (5:00 / km) +100m 4:47 / km
shoes: Adidas Ultra Boost

Ran early today so i could have the night off. Felt fine. No problems. Weather is getting colder.

Thursday Oct 6, 2016 #

5 PM

Road Intervals 55:00 [3] 12.5 km (4:24 / km) +100m 4:14 / km
shoes: Adidas Ultra Boost

10 x 200 fast

A decent run from home with some rolling fast 200s. Felt really good tonight.

Wednesday Oct 5, 2016 #

4 PM

Easy Run - Trail 1:03:00 [3] 13.76 km (4:35 / km) +170m 4:19 / km
shoes: Adidas Ultra Boost

Stunning night. Ran up and over Slatefell then over Golf Course hill.

Felt great tonight despite a busy couple of days at work and last nights session.

Tuesday Oct 4, 2016 #

7 PM

Track 1:20:00 [4] 16.5 km (4:51 / km) +50m 4:47 / km

So much for the 'group' at the track. Marc was on back-shift so it seems they don't go if he's not there.

I had a good session anyways. It reminded me how hard track is.

22 min run there to warm up.

5 x 600m - These were taking about 1.44/45
1 x 2km - This was 6.06
5 x 200 - 30 - 32 each.

I was planning 300s but i was late there tonight and i was under pressure to finish.

I find the track is easier to run these paces. I can always run quick on short reps. I could easily have done sub 30 for the 200s. As always - the 600s were the hardest.

Monday Oct 3, 2016 #

7 PM

Easy Run - Road 1:00:00 [3] 13.0 km (4:37 / km) +100m 4:27 / km
shoes: Adidas Ultra Boost

Didn't have a watch or anything tonight so i think i did about an hour. Really enjoyed this lovely night run down the river and did some hill strides on Sullart Street on the way back through town.

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