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Training Log Archive: freddiec

In the 7 days ending Jan 21:

activity # timemileskm+m
  Run10 7:13:07 59.04(7:20) 95.02(4:33) 667
  Total10 7:13:07 59.04(7:20) 95.02(4:33) 667

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MoTuWeThFrSaSu

Sunday Jan 21 #

Run 1:24:32 [3] 17.49 km (4:50 / km) +350m 4:24 / km

Easy with joe to finish a good week. Up beacon in the melting snow which meant v muddy and slippy. Mixed route up on some sketchy trails which Joe couldn’t handle.

Saturday Jan 20 #

Run warm up/down 16:37 [3] 3.46 km (4:48 / km)

Run intervals 1:15:36 [3] 17.25 km (4:23 / km) +317m 4:01 / km

Doesn’t get much fatter than this...around Maxwell drive loop (hilly and v muddy).

10 min tempo
[9 mins rec in end waiting on others doing 15mins]
5 x 2 minutes (90s)
[3 mins]
5 min Tempo
[3mins]
8 x hills (around 50s) jog back rec.
[3 mins]
10 min tempo.

Running really well, sticking in with the top guys fine. Calf’s ruined now though from this distance in spikes. Most recs jogging around.

Run warm up/down 11:25 [3] 2.25 km (5:04 / km)

Thursday Jan 18 #

Run warm up/down 9:41 [3] 2.05 km (4:43 / km)

Run tempo 36:57 [3] 10.7 km (3:27 / km)

Usual Thursday tempo nice n wet day, happy with this!
Planned to take it easy due to testing yday so took the first 4 k V chill but was feeling fine so dropped the hammer a bit for the rest. Only 36s slower than fastest time and considering rainy, easy first 4 k and phys yday good stuff.

Run warm up/down 13:38 [3] 2.77 km (4:55 / km)

Wednesday Jan 17 #

9 AM

Run 11:00 [3] 2.65 km (4:09 / km)

To train station - lost track of time so did the last 600 meters at 3:20s... made it just!
10 AM

Run 10:51 [3] 2.22 km (4:53 / km)

From station to lab.
11 AM

Run 40:00 [3] 9.0 km (4:27 / km)

Phys testing at Sheffield.

5 min WU at 12 kph
Starting at 13kph up until just over half way in 21.
5 minute CD at 10kph

So grim ew, feeling coldy before and that was backed up by getting a low score on the blow test thingy. Saying that legs where burning up badly towards the end too although could have probably still gone bit further. Beat my time by 50s from last year, once I was past that mentally I didn’t have anything to aim for but was probably done anyway.
1 PM

Run 5:55 [3] 1.17 km (5:03 / km)

Station
3 PM

Run 18:33 [3] 3.96 km (4:41 / km)

Home

Tuesday Jan 16 #

Run 46:53 [3] 10.11 km (4:38 / km)

Noice and easy with Harry. Sticking to roads today.

Monday Jan 15 #

Run 51:29 [3] 9.94 km (5:11 / km)

Dark outwoods with Jamie and Harry. As much as I rate outwoods it was far to muddy today n with only one headtorch but of a rubbish run just sliding over the place. Felt like I had hardly done a run n wanted to do more on road but toilet was calling...

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