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Training Log Archive: Nobs

In the 7 days ending Nov 15:

activity # timemileskm+m
  Running 5 5:09:27 45.09(6:52) 72.57(4:16) 427
  Spinning 2 2:15:32
  Total7 7:24:59 45.09 72.57 427

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MoTuWeThFrSaSu

Sunday Nov 15 #

9 AM

Running 1:30:51 [2] 20.47 km (4:26 / km) +101m 4:20 / km
shoes: Adidas Solar Drive

WoL SLR with the boys. Nice flat one today, feeling rough but definitely better than grinding a Morton job with a fatty hangover. Blister giving me a bit of grief towards the end, must invest in better running socks ASAP. Sad that the milage took a hit this week but got both sessions and a long run in so no stress.

Saturday Nov 14 #

9 AM

Running 10:00 [2] 2.15 km (4:39 / km)
shoes: Adidas Solar Drive

Up.

Running 10:00 [4] 3.02 km (3:19 / km)

Tempo: 4x2’[30’’ float]

Legs feeling trash on this, although probably good to shake out the cycling ligma before the real work began.

Running 41:35 [4] 11.66 km (3:34 / km)

8x3’ [2:30’] round HH.

Much more sloppy than the last time I was here, tough work the whole way round. Hard to get going but a solid grind with the boys. Kept the recovery’s reasonably brisk (4:40s). Felt aerobically very good but legs getting quite tired towards the end. Lots of running in spikes today.

3s @ 3:03/km average

Running 11:03 [2] 2.14 km (5:10 / km) +25m 4:53 / km
shoes: Adidas Solar Drive

Down.

Friday Nov 13 #

10 AM

Spinning 55:23 [2]

Seat 4

23.45 / 25.4kph

Nothing to report, standard unpleasant wind over the top of the climb. Hopefully blister heals a bit more tonight so I can run tomorrow.

Thursday Nov 12 #

9 AM

Spinning 1:20:09 [2]

Seat 6

34.1km / 25.5kph

Lovely morning out. Bumped into Dashwood on my second lap and he joined for the rest. Decent chat made this a lot more enjoyable and time went past a lot quicker. Felt very unfit on the bike.

Wednesday Nov 11 #

6 PM

Running 1:03:36 [2] 11.59 km (5:29 / km) +278m 4:54 / km
shoes: Adidas Solar Drive

Easy pootle round the North side of town with some old bastards. Blister very unpleasant, limping at points so will have to take a couple of days off to let it heal properly. Other than that nice change of scenery and nice chill pace.

Tuesday Nov 10 #

12 PM

Running 10:32 [2] 2.22 km (4:45 / km)
shoes: Adidas Solar Drive

Lunch shake.
6 PM

Running 10:11 [2] 2.08 km (4:54 / km) +23m 4:38 / km
shoes: Adidas Solar Drive

Up.

Running 50:00 [4] 15.09 km (3:19 / km)
shoes: Adidas Boston 8

50' Threshold:
16'[4' float], 2x8'[2'float], 2x4'[1' float]

Big one tonight, biggest threshold job I've ever done. Little apprehensive beforehand about stomach, so started conservative with the 15:30 group. Hit the front with George about 10mins into the 16 and got properly going after that. Working well, feeling average but got the job done. Paces all solid, stomach not as bad as last week. Good work.

16 @ 3:20/km
8s @ 3:10/km (both)
4s @ 3:12 & 3:09/km
Floats @ 3:35 - 3:50/km

Running 11:39 [2] 2.15 km (5:25 / km)
shoes: Adidas Solar Drive

Down.

Monday Nov 9 #

Note
(rest day)

Got another fatty blister on foot but hopefully will settle before tomorrow. Need to improve my sock choice before runs.

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