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Training Log Archive: Daniel Spencer

In the 7 days ending Aug 18:

activity # timemileskm+mload
  Running6 5:46:18 44.14(7:51) 71.03(4:53) 1007259.7
  1 30:47 3.17(9:43) 5.09(6:03) 20023.1
  Total6 6:17:05 47.3(7:58) 76.12(4:57) 1207282.8

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Sunday Aug 18 #

12 PM

Running 1:30:00 [3] 20.14 km (4:28 / km) +23m 4:27 / km
shoes: NB MT620V2 TRAIL

Saturday Aug 17 #

2 PM

Running 1:00:19 [3] 12.7 km (4:45 / km) +16m 4:43 / km
shoes: NB MT620V2 TRAIL

Friday Aug 16 #

Note
(rest day)

Thursday Aug 15 #

Note

Woke up with tight L calf
5 PM

Running 6:43 [3] 1.09 km (6:11 / km) +30m 5:26 / km

30:47 [3] 5.09 km (6:03 / km) +200m 5:03 / km

Sexy Setmurthy

That's right, everyone's favourite WCOC area just got a makeover. Someone went and updated it so the vegetation was actually usable and made the map about 200% better. Nice course in the north side of the area, enjoyed the low vis stuff but was basically so shocked the whole was round that never focused that much.

Running 3:17 [3] 0.75 km (4:21 / km)

Wednesday Aug 14 #

10 AM

Running 1:33:39 [3] 17.66 km (5:18 / km) +816m 4:18 / km
shoes: 212's

Long hilly one at Whinlatter, up to Tarbarrel Moss then back down to the viewpoint, along and up the valley over the concrete bridge then back down the track losing all my height. Big track ran out and ended up on a tiny path that was barely runable due to lots of big jumps up and a stream coming down most of it. Popped out at the stile over to Barf, up and onto that into the cloud, to the top of Lords Seat glad I knew the way cos pretty misty at this point. Down out of the cloud on Lords Seat and over to Broom Fell, feeling pretty tired now but over Widow's Hause and over to Graystones, bailed on Kirk Fell as knew was going to be longer than 90. Trying to keep the pace nearer to 5s but misread my route that I'd plotted and added 200m of climb ah well was shifting pretty well for the majority.

Tuesday Aug 13 #

4 PM

Running 11:28 [3] 2.18 km (5:16 / km) +42m 4:48 / km
shoes: Puma Speed 500 Ignite

Running 29:56 [3] 6.86 km (4:22 / km) +69m 4:09 / km
shoes: Puma Speed 500 Ignite

4 * 5:00 [2:00]

Pretty hilly so working hard but never mind, was planning on doing 5 but went too hard on the last one and legs gave up.

Running 20:42 [3] 4.09 km (5:04 / km)
shoes: Puma Speed 500 Ignite

Shuffle home

Monday Aug 12 #

8 AM

Running 30:14 [3] 5.56 km (5:26 / km) +12m 5:23 / km
shoes: Mudclaw 300

Very easy morning river run. Nice to not be running in the pouring rain but today got wet because the river had flooded its banks in a few places, had to do some 1m wading. Yum

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