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Training Log Archive: Trevail

In the 7 days ending Feb 4:

activity # timemileskm+m
  Running8 4:00:08 25.4(9:27) 40.88(5:52) 914
  S & C3 1:40:00
  Total11 5:40:08 25.4 40.88 914
averages - rhr:50 weight:74.7kg

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Sunday Feb 4 #

S & C 15:00 [1]

11 AM

Running 34:06 [3] 5.69 km (6:00 / km) +197m 5:07 / km
ahr:145 max:176 rhr:52 weight:75.8kg shoes: Inov8 Xtalons 212 15

To Scolty top the middle way. Loads of people. Trying to keep a high cadence up going downhill. Not sure I believe the max HR, which apparently occurred whilst coming downhill. Didn't notice it on the run and I had a high alert set to 150, so the highest I saw was 154.

Saturday Feb 3 #

S & C 25:00 [1]

11 AM

Running 30:30 [2] 5.14 km (5:56 / km) +115m 5:20 / km
ahr:132 max:144 rhr:49 weight:74.3kg shoes: Adidas Kanadia TR7

Scolty 5k loop 1. HR Zone 2. Trying to consciously increase my stride length.
Max HR occurred when going uphill near the end and having to jump off the path 3 times to get out the way of 2 mountain bikers and a dog. This is the trouble with exercising in Scolty at a weekend!

Friday Feb 2 #

Note

Walk with Julia at Glen Dye, out west onto the moor, south of the River Avon. 9.83k, 181m in 2hr25, with some birding along the way.
10 AM

Running 53:14 [3] 10.19 km (5:13 / km) +174m 4:49 / km
ahr:141 max:151 rhr:50 weight:73.8kg shoes: Adidas Kanadia TR7

Scolty 10k along main track towards Shooting Greens. Tried to keep HR in my Zone 3, described as Aerobic Endurance (138-150bpm) by adjusting pace to the hill, which I managed most of the time - just dropped below going downhill a couple of times. Supposed to be max fat-burning zone. Garmin VO2max up to 48.

Wednesday Jan 31 #

9 AM

Note

Walk with Julia up Meikle Tap. Found a mixed feeding flock on the way down including Crossbills. 7.48k / 230m / 2 hours 10 mins.
3 PM

Running 30:50 [2] 5.13 km (6:01 / km) +108m 5:26 / km
ahr:135 max:150 rhr:49 weight:74.1kg shoes: Adidas Kanadia TR7

Scolty 5k loop 1.
7 PM

S & C 1:00:00 [1]

8 PM

Note

So , my January experiment comes to an end, following a 2017 when I progressively was doing less running as the year went on, in part due to various minor ailments, most of which are now improved.

Inspired by others, I ran at least 5km a day for the whole of January: A total of 194km - which is actually my highest monthly total ever. I estimate about 80% of it has been aerobic running.

What have been the benefits to my health?
I've lost more than 1.5kg in weight, and for a given effort/pace, my heart rate has dropped by about 15 bpm. According to my Garmin (if I believe it) my VO2max has improved from 41 to 47, equivalent to about 6 minutes off a 10 km time.

Going forward, I'll probably struggle to run every single day, so will have a few more rest days, but also will try to add a few longer/faster runs into the schedule to mix it up more.

Tuesday Jan 30 #

6 PM

Running warm up/down 17:35 [2] 2.76 km (6:22 / km) +29m 6:03 / km
ahr:126 max:142 rhr:49 weight:74.6kg shoes: Adidas Kanadia TR7

7 PM

Running intervals (Hill Reps) 22:36 [4] 3.68 km (6:08 / km) +163m 5:02 / km
ahr:145 max:167 rhr:49 weight:74.6kg shoes: Adidas Kanadia TR7

Hill reps in Coull, comprising 30 sec on/30 sec off, repeated 5 times up hill. Jog down after each set of 5, entire thing repeated 3 times, then up hill for 2 1/2 mins in one go. Jog back. Distance and time quoted include downhill as well as up. HR values for the uphill parts. Downhill averages about 120 with max of 153.
9 PM

Running warm up/down 19:00 [2] 3.13 km (6:04 / km) +21m 5:52 / km
ahr:134 max:152 rhr:49 weight:74.6kg shoes: Adidas Kanadia TR7

Monday Jan 29 #

10 AM

Note

Walk with Ju at Cambus - Canters route. 60 mins, 4.48km. Followed by lunch at Deeside Activity Centre.
3 PM

Running 32:17 [2] 5.16 km (6:15 / km) +107m 5:40 / km
ahr:131 max:143 rhr:49 weight:76kg shoes: Inov8 Xtalons 212 15

Scolty 5k loop rev. Nice pretty day but cool. Legs still sore.

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