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Training Log Archive: RHF

In the 7 days ending Nov 26, 2017:

activity # timemileskm+m
  Running9 6:27:04 46.44(8:20) 74.74(5:11) 590
  Yoga/Stretching/S&C2 1:30:00
  Total10 7:57:04 46.44 74.74 590

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Sunday Nov 26, 2017 #

9 AM

Running long 1:15:43 [3] 16.55 km (4:35 / km)
shoes: Roclite 290 2017

Sunday Forest long run with Tom
Excellent route, saw a few new areas of the Forest that linked up area's I did know. A whole range of trails and good running. A perfect autumnal morning with a small bit of ice breaking in the puddles. Solid pace and very consistent, had worried my legs would die on me after two quality sessions but they were all good! Not even too terrible the rest of the day!

Saturday Nov 25, 2017 #

9 AM

Running 25:36 [3] 5.01 km (5:07 / km)
shoes: Mizuno Wave 12

Southampton parkrun
Pre warm up warm up. Perfect autumnal morning, pretty chilly but really beautiful with frost on the ground and the sun out. Started a bit far back with Neil & Eddie, decided straight away to get running and just worked my way up. Had a quick chat with Viv at about 2-3km then kept on going. Inadvertently did a progressive run, especially the last downhill mile!
10 AM

Running warm up/down 17:49 [2] 3.09 km (5:46 / km)
shoes: Mizuno Wave 12

Running intervals 20:01 [5] 4.69 km (4:16 / km)
shoes: Roclite 290 2017

Reps: 5*900m loop (60s) 2:59.5 3:02.3 3:02.8 3:03.6 2:58.1

Another quality session! Got to the track and thought I'd end up doing it solo. Fortunately Tom arrived and we ran together. A few other sessions on offer but wanted to do a grass XC session. Not done the 900m loop in a while and it is a good one (up and down with a little mud). Tom nailed the first one then gradually died! Started the last 3 reps, together, I led up the hill, equal descending then he was faster on the flat. Final rep I really pushed on hard and had a gap by the top, Tom was struggling! Exactly the session I was after and such a nice day to be out!
11 AM

Running warm up/down 11:58 [2] 2.35 km (5:06 / km)
shoes: Roclite 290 2017

5 PM

Yoga/Stretching/S&C 50:00 [1]

Friday Nov 24, 2017 #

12 PM

Running 50:58 [3] 10.03 km (5:05 / km)
shoes: Ravenna 6 2017

Friday Club Test Way 10k
Another good group out. My bum/glutes felt very achey as last night's hill session. Legs a bit tired in general throughout the run, just tried to take it easy and enjoy it.

Thursday Nov 23, 2017 #

6 PM

Yoga/Stretching/S&C 40:00 [1]

Running warm up/down 21:36 [2] 4.06 km (5:19 / km)
shoes: Mizuno Wave 12

Ran out of time for strides!
7 PM

Running hills 22:53 [5] 5.08 km (4:30 / km)
shoes: Mizuno Wave 12

Pub hills: 14 reps
Had previously done 11 reps in the 20 mins. Found myself near the front on the first rep and just tried to keep working hard. Ran with Tom, he was faster down but then had a good race to the top each rep. Aimed to really drive the knees and arms on the bend. A great progression on last year's hills session, more and faster.

Running warm up/down 20:19 [2] 3.84 km (5:17 / km)
shoes: Mizuno Wave 12

Wednesday Nov 22, 2017 #

12 PM

Running 30:42 [3] 6.36 km (4:50 / km)
shoes: Ravenna 6 2017

Quick catch up with Marko
Handicap loop, a reminder that a lunch run can be done in less than 90 minutes! Would've been an hour desk to desk if I'd not needed to microwave and eat my big lunch (cheers Dad)

Monday Nov 20, 2017 #

8 AM

Running long 1:29:29 [3] 13.68 km (6:32 / km) +590m 5:23 / km
shoes: Roclite 290 2017

Arthur's Seat with Tim
Had explored it a bit yesterday with Jack, sunnier day and better views! Tim showed me some of the cool trails. Good to catch up and chat running. Some more fell like conditions, in the cloud with drizzle developing into rain. Felt pretty good on the hills until the final ascent of Salisbury crags when my legs started to die a bit. Had originally thought I'd do 45-60 moan but glad I did more :) my kind of run. Felt weird starting in a busy city centre and then 20 minutes later being on top of a hill one in the clag!

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