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Training Log Archive: JustinMartin

In the 7 days ending Jan 20:

activity # timemileskm+m
  Specific Endurance2 3:58:39 24.9(9:35) 40.07(5:57) 1564
  Easy Run4 2:45:34 20.4(8:07) 32.83(5:03) 700
  Moderate Run1 1:00:58 8.55(7:08) 13.76(4:26) 65
  1k Reps1 53:29 8.31(6:26) 13.37(4:00) 86
  Total8 8:38:40 62.16(8:21) 100.04(5:11) 2415

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Saturday Jan 20 #

8 AM

Specific Endurance 2:01:17 [3] 13.22 mi (9:10 / mi) +725m 7:50 / mi

Attempted to get on higher trails in the Mournes, but snow was far to deep. After some walking, we turned and descended onto lower trails. Good fun!!

Friday Jan 19 #

8 AM

Moderate Run 1:00:58 [3] 8.55 mi (7:08 / mi) +65m 6:58 / mi

Moderate effort run on flatter trails. Felt ok, legs a bit heavy, but got on ok.

Thursday Jan 18 #

Easy Run 1:10:55 [3] 8.44 mi (8:24 / mi) +410m 7:18 / mi

20 mins easy pace on hilly ground. Then 10x 300m on gradual uphill trail. Maybe a bit steeper than should have been. Hard to get near 5k pace!! Downhill / 3 min Recovery between. Followed by cool down jog!

Wednesday Jan 17 #

5 PM

Easy Run 58:55 [2] 7.18 mi (8:12 / mi) +201m 7:33 / mi

Easy run with strides on snowy ground (extra care taken).

Tuesday Jan 16 #

10 AM

Easy Run 20:00 [1] 2.62 mi (7:38 / mi) +38m 7:18 / mi

Easy run before 1k session
11 AM

1k Reps intervals 53:29 [5] 8.31 mi (6:26 / mi) +86m 6:14 / mi

Session completed as follows - 1k at 5k pace, 2 mins Easy, 300m, 5 mins Easy x5. Not perfectly executed but worked out as a good session. Ran on coast road that was just a bit wet and slushy. Bit of blizzard conditions during the last couple of reps, but overall it went well. The 1k’s were around 3.15-3.20. The 300s were sub 5 min pace. The effort in the last couple was probably a bit harder than should have been, given the conditions- but it wasn’t flat out.
12 PM

Easy Run warm up/down 15:44 [1] 2.16 mi (7:17 / mi) +51m 6:47 / mi

Easy run to cool Down after session (though I was cold enough!!)

Monday Jan 15 #

10 AM

Specific Endurance 1:57:22 [3] 11.68 mi (10:03 / mi) +839m 8:13 / mi

Run over grassy mountain trail. First time over these hills in a year or so, good runnable undulating ground with some short steep hills and one or two longer ones. Ground quite wet. Took me a few miles to get into it, but Effort was good.

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