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Training Log Archive: RHF

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  Running7 4:58:17 35.74(8:21) 57.52(5:11)
  Cycling6 2:16:00 29.83(4:34) 48.0(2:50)
  Yoga/Stretching/S&C3 1:45:00
  Total16 8:59:17 65.57 105.52

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Sunday Oct 23, 2016 #

10 AM

Yoga/Stretching/S&C 20:00 [1]

2 PM

Running long 1:46:05 [3] 21.0 km (5:03 / km)
shoes: Brooks Vapor 2 2016

Grandparents to home, Winchester to Romsey
A run I've wanted to do for at least 8 years and I went to college in Winchester. Had planned a long run today so it worked out well with visiting them. Only ate breakfast at 10 so was pretty hungry and worried I would crash out at some point. Managed a consistent pace and actually knew most of the run, bar a small section in Crab Wood. Good fun, legs feeling tired at the end.

Friday Oct 21, 2016 #

7 AM

Yoga/Stretching/S&C 25:00 [1]

5 PM

Running 32:02 [3] 6.0 km (5:20 / km)
shoes: Brooks Vapor 2 2016

Jog to the Ford at Crampmoor then back via Tadburn Meadows. Calves a bit tight!

Thursday Oct 20, 2016 #

8 AM

Cycling 23:00 [2] 8.0 km (2:53 / km)

Cycle in via Lee Lane. Struggling to get up early this week.
5 PM

Cycling 23:00 [2] 8.0 km (2:53 / km)

Cycle back via Lee Lane with Adrian
Danger ride on a slow puncture, made it!
6 PM

Running warm up/down 14:19 [2] 2.52 km (5:41 / km)
shoes: Brooks Vapor 2 2016

Need to improve my warm up routine for Ridgemount hills.
7 PM

Running hills 20:16 [5] 4.21 km (4:49 / km)
shoes: Brooks Vapor 2 2016

Ridgemount Hills: 20mins 11 hills
Had thought I'd do more tempo pace or aim for 15mins, was feeling alright so continued to 20mins. Next time think I'll aim to complete the 4th set of 3 hills. They're brutal hills, especially the last one. Comparing to last year's times, I beat 2 of my PBs tonight, not bad. Hoping to improve further over the winter.

Running warm up/down 19:58 [2] 3.31 km (6:02 / km)
shoes: Brooks Vapor 2 2016

Cool down trying to get it a decent length

Wednesday Oct 19, 2016 #

8 AM

Running 34:14 [3] 6.5 km (5:16 / km)
shoes: Brooks Vapor 2 2016

Run into work from Lee Drove
Down the Test Way, just running on feel but surprisingly consistent. Legs a bit heavy after last night but otherwise okay.
5 PM

Cycling 23:00 [2] 8.0 km (2:53 / km)

Cycle home via Lee Lane

Tuesday Oct 18, 2016 #

8 AM

Cycling 23:00 [2] 8.0 km (2:53 / km)

Damp cycle in via Baddesley
6 PM

Running warm up/down 27:57 [2] 4.96 km (5:38 / km)
shoes: Brooks 14

Jog to Rownhams then 2 laps. No time for drills
7 PM

Running intervals 31:13 [5] 6.92 km (4:31 / km)
shoes: Brooks 14

Reps: 16*300m (100m) 57-9s
Good session with James and Jonathan, running as a group and pushing each other on. Pretty consistent pacing, 58-59s for the first 10 or so then a bit faster for the final 6.

Running warm up/down 12:13 [2] 2.1 km (5:49 / km)
shoes: Brooks 14

Monday Oct 17, 2016 #

7 AM

Cycling 23:00 [2] 8.0 km (2:53 / km)

Cycle in via Lee Lane
12 PM

Yoga/Stretching/S&C 1:00:00 [1]

5 PM

Cycling 21:00 [2] 8.0 km (2:38 / km)

Cycle back via Baddesley, pushing it on the hills

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