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Training Log Archive: RHF

In the 7 days ending Sep 3, 2017:

activity # timemileskm+m
  Running8 4:53:39 34.67 55.8
  Yoga/Stretching/S&C3 1:05:00
  Total11 5:58:39 34.67 55.8

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Sunday Sep 3, 2017 #

9 AM

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

5 PM

Running 1:01:36 [3] 11.93 km (5:10 / km)
shoes: Roclite 290 2017

Winchester trails, up the golf course hill, out into the South downs, back via St Catherine's hill
Drizzly rain the whole time. Just making the loop up as I went, didn't know whether I wanted to get out or how much to do. Pretty nice loop! Shame there was a small section on roads. A few hills thrown in for September mountain month practice.

Saturday Sep 2, 2017 #

9 AM

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

10 AM

Running warm up/down 18:35 [2] 3.58 km (5:11 / km)
shoes: Ravenna 6 2017

Running hills 25:25 [5] 6.06 km (4:12 / km)
shoes: X-Talon 212 2015

Lyndhurst sand dunes: 4 reps, 2*5mins grass tempo (90s), 8 mins continuous
Always fun, always quality. Had James Smith to work off for the reps and the tempo, made me push hard. Had intended for end of season ease but couldn't turn down the sand dunes.
11 AM

Running warm up/down 11:53 [2] 2.2 km (5:24 / km)
shoes: X-Talon 212 2015

Friday Sep 1, 2017 #

7 AM

Running 44:48 [3] 8.67 km (5:10 / km)
shoes: Ravenna 6 2017

Trail run commute - Lordshill greenways, Tanners brook then up to Rownhams
Legs felt a bit heavy to start with! Bag wasn't as light as it could've been. Had to slow down for some cows on the hill! They were a bit jumpy. Great time of day to be running and a really nice route. Love the woods. Potential to make it longer or a little shorter
5 PM

Running warm up/down 9:48 [2] 1.87 km (5:14 / km)
shoes: Ravenna 6 2017

Running tempo 5:22 [4] 1.7 km (3:09 / km)
shoes: Ravenna 6 2017

OS Runners Sports Day Mile race - 2nd
Almost closed down by Dean. Lead out for the first 3 laps, tested the pace a couple of times to see if I could drop James. He went past with 300m to go and decided I should've gone with him late. Pretty consistent pace. Went on to win the 200m skipping race which was surprisingly tough! Dropped my egg in the egg and spoon...

Running warm up/down 24:40 [2] 4.37 km (5:39 / km)
shoes: Ravenna 6 2017

Wednesday Aug 30, 2017 #

7 PM

Running warm up/down 15:28 [2] 3.13 km (4:56 / km)
shoes: Ravenna 6 2017

Kind of ran out of time.

Running 16:50 [3] 4.98 km (3:23 / km)
shoes: Brooks Racer ST5

Lakeside 5km - won the mental battle & a good end to the season
Had hoped to get a couple of Lakeside's in to show progression and improve. Good flat course around the lake. Was a bit psyched out the last couple of days, not really feeling on it and doubting myself. Goal was to start in control but strong and then keep pushing. Ended up not looking at my watch at all, just kept trying to work harder. Shaun was in sight which was a reassurance. Legs pretty tired but wanted to give it all. Overtook a couple of guys on the back straight, kept working in. Happy with how I raced and couldn't have given much more. Very pleased to get under 17 which was the main goal, means there's less doubt about my Guernsey 5km time!

Tuesday Aug 29, 2017 #

7 AM

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

6 PM

Running warm up/down 20:00 [1]

Hurdle drills and drills
7 PM

Running 39:14 [3] 7.31 km (5:22 / km)
shoes: Brooks Ghost 9

Sports centre running
Weird one, did 4*400m easy ish but felt tough and slower than tomorrows race pace! Legs and mind a bit confused about what was going on. Felt better after some jogging at the end.

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