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Training Log Archive: Daniel Spencer

In the 7 days ending Aug 11:

activity # timemileskm+mload
  Running6 6:04:04 34.98(10:24) 56.3(6:28) 1738285.5
  1 43:20 3.53(12:17) 5.68(7:38) 28932.5
  Total6 6:47:24 38.51(10:35) 61.97(6:34) 2027318.0

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Sunday Aug 11 #

11 AM

Running 1:30:02 [3] 18.8 km (4:47 / km) +492m 4:14 / km
shoes: NB MT620V2 TRAIL

Some nice miles in Setmurthy in the rain. Trails all very slippy, feeling generally good. Overtook a chatty runner, and scared a small dog. Good days work

Saturday Aug 10 #

10 AM

Running 13:22 intensity: (24 @1) + (8:24 @2) + (4:34 @3) 2.27 km (5:53 / km) +12m 5:44 / km
ahr:146 max:165 shoes: Puma Speed 500 Ignite

Running 35:00 intensity: (38 @1) + (2:46 @2) + (5:02 @3) + (22:37 @4) + (3:57 @5) 7.9 km (4:26 / km) +62m 4:16 / km
ahr:180 max:199 shoes: Puma Speed 500 Ignite

10 * 2:30 [1:00]

Easy session to try get back into things, still puffing by the end.

Running 12:49 intensity: (5 @1) + (5:25 @2) + (7:19 @3) 2.26 km (5:41 / km) +11m 5:33 / km
ahr:152 max:162 shoes: Puma Speed 500 Ignite

Friday Aug 9 #

Note
(rest day)

Thursday Aug 8 #

10 AM

Running 2:29:36 [3] 14.35 km (10:26 / km) +650m 8:30 / km
shoes: 212's

Long one out with Dad, going pretty slow but nice day out in the hills.
5 PM

Running 8:11 [3] 0.87 km (9:26 / km) +126m 5:28 / km
shoes: 212's

The HUGE jog to the start that was too much for some club members

43:20 [3] 5.68 km (7:38 / km) +289m 6:05 / km
shoes: 212's

WCOC - Southerndale

Steep area so just trying to chill round, one massive mistake on 4 just looking up seeing a spur and deciding it was the right one. Put it down to being tired/ 10m contours/ big unmapped spur but in the end just a bit sloppy and not concentrating. Rest of the course was ok apart from was carrying the flag for number 11 as it hadn't been put out and someone thought it was a good idea for me to run the entire course with it rather than leave it at the start.... Lost Tom Perry about 15 minutes, bit of a nightmare really but just a mistake. Mugged him and his dad off with a nice round routechoice to 12. Decent run out but bit tired and distracted
6 PM

Running 5:00 [1] 0.8 km (6:15 / km)

Wednesday Aug 7 #

11 AM

Running 50:04 intensity: (1:54 @1) + (8:34 @2) + (26:32 @3) + (13:04 @4) 9.05 km (5:32 / km) +386m 4:34 / km
ahr:161 max:192 shoes: Mudclaw 300

Easy one up some small fells, not feeling it all the time but still enjoyed it

Tuesday Aug 6 #

Note
(rest day)

Oh look a triple rest day for no reason

Monday Aug 5 #

Note
(rest day)

Still feeling tired, not missing out on anything by not running so won't today

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