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Training Log Archive: andfall

In the 7 days ending Jan 8, 2017:

activity # timemileskm+m
  Running9 14:31:29 71.77(12:09) 115.5(7:33) 4336
  Yoga3 1:40:00
  Cycling2 58:30 16.78(3:29) 27.0(2:10)
  S&C3 50:00
  Cross Trainer1 30:09 4.66(6:28) 7.5(4:01)
  Total15 18:30:08 93.21 150.01 4336
  [1-5]13 14:27:23

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MoTuWeThFrSaSu

Sunday Jan 8, 2017 #

11 AM

Running 33:35 [2] 6.15 km (5:28 / km) +69m 5:10 / km
shoes: Inov8 XT190(orange)

Warm Up

Running race (cross country) 22:22 [5] 5.96 km (3:45 / km) +70m 3:33 / km
shoes: Inov8 XT190(orange)

Borders XC - Paxton - 1st. Legs felt good.

Running 23:36 [1] 4.2 km (5:37 / km) +30m 5:25 / km
shoes: Inov8 XT190(orange)

Warm Down
4 PM

Cycling 28:00 [2] 9.0 km (3:07 / km)

5 PM

Yoga 1:00:00 [0]

Saturday Jan 7, 2017 #

5 PM

Running 43:17 intensity: (15 @0) + (3:35 @1) + (34:24 @2) + (5:03 @3) 8.79 km (4:56 / km) +7m 4:54 / km
ahr:122 max:147 shoes: Salomon S-lab Speed

Easy leg loosener

Friday Jan 6, 2017 #

1 PM

Running 24:21 intensity: (35 @0) + (49 @1) + (15:47 @2) + (7:10 @3) 5.06 km (4:49 / km) +46m 4:36 / km
ahr:130 max:147 shoes: Hoka Clifton 2

Easy run to shop to try out some asics trail shoes
2 PM

Running 11:56 intensity: (9 @0) + (46 @1) + (11:01 @2) 2.38 km (5:00 / km) +15m 4:51 / km
ahr:120 max:132 shoes: Hoka Clifton 2

Easy run to gym
3 PM

Cross Trainer 30:09 intensity: (1:22 @0) + (5:52 @1) + (16:30 @2) + (5:05 @3) + (1:20 @4) 7.5 km (4:01 / km)
ahr:122 max:153

4 PM

Cycling (Indoor spin) 30:30 intensity: (28 @0) + (4:47 @1) + (10:30 @2) + (9:39 @3) + (4:43 @4) + (23 @5) 18.0 km (1:42 / km)
ahr:132 max:161

S&C 20:00 [0]

5 PM

Running 18:22 intensity: (16 @0) + (3:02 @1) + (14:40 @2) + (24 @3) 3.53 km (5:12 / km) +75m 4:42 / km
ahr:118 max:135 shoes: Hoka Clifton 2

Return from gym - feeling a bit light headed - forgot head torch.

Thursday Jan 5, 2017 #

5 PM

Running intervals 1:15:21 intensity: (1:22 @0) + (10:14 @1) + (28:06 @2) + (16:45 @3) + (14:11 @4) + (4:43 @5) 15.42 km (4:53 / km) +276m 4:29 / km
ahr:131 max:165 shoes: Salomon S-lab Speed

5*5min efforts on mixed flat/uphill below salisbury crags. Grass frozen - hard under foot. First intense training in 9 days - could not quite hit top pace and lungs staining a bit with cold air. Felt OK considering recent high mileage.

Wednesday Jan 4, 2017 #

9 AM

Running hills 2:07:05 intensity: (16:55 @0) + (43:19 @1) + (1:05:44 @2) + (1:07 @3) 12.65 km (10:03 / km) +1025m 7:09 / km
ahr:108 max:137 shoes: Inov8 XT212#3

Easy walk/run up Corbett (Sgurr an Airgid) to the north of Invershiel before driving south. Great weather. Great Views.

Tuesday Jan 3, 2017 #

10 AM

Running (hills/trails) 4:30:42 intensity: (49:45 @0) + (52:26 @1) + (2:42:28 @2) + (6:03 @3) 29.77 km (9:06 / km) +1352m 7:25 / km
ahr:110 max:142 shoes: Inov8 XT212#3

Clockwise route from Torrin taking in Beinn na Caillich from the north. Very slow descending to the east on steep boulders. Great run out to coast at Boreraig.
5 PM

S&C 15:00 [0]

Yoga 20:00 [0]

Monday Jan 2, 2017 #

11 AM

Running hills 3:40:52 intensity: (36:38 @0) + (1:11:54 @1) + (1:50:00 @2) + (2:20 @3) 21.59 km (10:14 / km) +1372m 7:46 / km
ahr:107 max:140 shoes: Inov8 Mudclaw 300

Run out along southern part of Trotternish Ridge from Achachork to the Storr. Very cold - occasional hail showers.
5 PM

Yoga 20:00 [0]

S&C 15:00 [3]

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