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Training Log Archive: RHF

In the 7 days ending Aug 27:

activity # timemileskm+m
  Running8 6:18:34 45.46 73.16
  Yoga/Stretching/S&C5 2:35:00
  Total13 8:53:34 45.46 73.16

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Sunday Aug 27 #

9 AM

Running 59:08 [3] 12.03 km (4:55 / km)
shoes: Ravenna 6 2017

Standard Sunday Forest run - Common, Sports Centre & Lordswood
Lovely morning, such great weather again.
12 PM

Yoga/Stretching/S&C 30:00 [1]

Saturday Aug 26 #

9 AM

Running 23:27 [3] 4.98 km (4:43 / km)
shoes: Ravenna 6 2017

Southampton parkrun - social + pre warmup warmup
Chatty with Dave and Amy then Kevin then solo. Quite enjoy doing parkrun to see people then go do a session. Tough when it's a long session after, was okay the other we doing 5 by 4s.
10 AM

Running intervals 59:14 [4] 12.03 km (4:55 / km)
shoes: Brooks Racer ST5

Reps: 4*5mins (2min) + 2km WU/3km WD
Start of winter training on a summery day! Hard work, happy with the consistency e g. 1.44km 1.431.43 1.44. Good confidence booster. Dug in at times, chasing down James on the last one. Got a new mental strategy which seemed to work (running isn't as tough as some past battles). Would have liked to got the hill in twice per rep.

Friday Aug 25 #

12 PM

Running 52:25 [3] 10.62 km (4:56 / km)
shoes: Brooks Ghost 9

Toot hill with the Friday Club
Always a good pace with some good chat. Worked a bit harder up the main hill. Had a few tighter sections of my legs, legs quite tired after!
5 PM

Yoga/Stretching/S&C 30:00 [1]

In the garden again, lush

Thursday Aug 24 #

6 PM

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

Some good strength work and stretching, must try to get into a routine...

Wednesday Aug 23 #

7 AM

Yoga/Stretching/S&C 15:00 [1]

7 PM

Running 13:11 [2] 2.48 km (5:19 / km)
shoes: Roclite 290 2017

Running race 29:13 [5] 7.83 km (3:44 / km)
shoes: Roclite 290 2017

RR10 Wide Lane - 14th
Very flat course around the playing fields, tried to start steadier (but maybe could've been more steady, pace did drop off a bit). Overtook a quite a few people and was gaining on 3 more. One of those courses you felt you had to keep working hard, pushing off every bend.
Knocked out a 15th. Managed to do all 9 races, 7 within the range 9th-15th, one tempo (top 30) and one post Lyme's recovery (51st). Points total 2 positions worse than last season and finished in 12th place, slightly more competitive year! Happy with my consistency but would've liked to have been up there and a bit closer to the front/more like top 10! Southampton win with a sleep sweep of wins.

Running warm up/down 11:03 [2] 1.93 km (5:44 / km)
shoes: Roclite 290 2017

Tuesday Aug 22 #

7 AM

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

6 PM

Running warm up/down 24:25 [2] 4.59 km (5:19 / km)
shoes: Ravenna 6 2017

Running warm up/down 20:00 [1]
shoes: Ravenna 6 2017

Hurdle drills and drills, felt shattered!
7 PM

Running intervals 19:32 [5] 5.08 km (3:51 / km)
shoes: Brooks Racer ST5

Reps: 4*1000m (200m 90s) 3:23.4 3:23.3 3:22.6 3:21.8
Felt really tired and heavy legs before hand, was unsure how this would go! Fortunately got in a nice group with Andrew and James. Led out the first and third rep then tucked in for the others. Really good running. Session was 5 but thought 4 would do, was feeling tired after Saturday and have the final RR10 Weds.

Running warm up/down 18:16 [2] 3.22 km (5:40 / km)
shoes: Ravenna 6 2017

Jog back with James

Monday Aug 21 #

12 PM

Running 48:40 [2] 8.37 km (5:49 / km)
shoes: Brooks Ghost 9

OS social run - handicap start then onto Nursling church loop
Easy pace, felt alright. I am keen to sort my shoes though. Left my jacket on the route, so hard to cycle after to get it! Nursling Church loop was muddy and a bit overgrown.

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