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Training Log Archive: andfall

In the 7 days ending Nov 12, 2017:

activity # timemileskm+m
  Running10 13:40:22 83.59(9:49) 134.53(6:06) 3833
  S&C3 51:00
  Total11 14:31:22 83.59 134.53 3833
  [1-5]10 13:29:38

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MoTuWeThFrSaSu

Sunday Nov 12, 2017 #

9 AM

Running 1:29:47 intensity: (15 @1) + (2:25 @2) + (21:22 @3) + (36:13 @4) + (29:32 @5) 22.96 km (3:55 / km) +212m 3:44 / km
ahr:154 max:169 shoes: New Balance 1080

1st time on HPSR (14mile route). pace got fast over 2nd half as expected. Lead group forged ahead from 8-9km as i struggled a bit on hill (hip still a bit weak). Somehow made it back to lead group around 14-15km before they cranked up the pace again. Hip started tightening up around 18-19km so dropped the pace a bit over last 3-4km. Had to lie down for a couple of hours after.

Saturday Nov 11, 2017 #

11 AM

Running 2:08:30 intensity: (1:00 @0) + (35:47 @1) + (1:05:14 @2) + (26:29 @3) 12.31 km (10:26 / km) +702m 8:07 / km
ahr:129 max:192 shoes: Inov8 Mudclaw 300

Run/walk with Helen up Corbett (Meall nan Subh) in Glen Lochay

Friday Nov 10, 2017 #

11 AM

Running 3:21:13 intensity: (9:43 @0) + (1:36:29 @1) + (1:33:57 @2) + (1:04 @3) 21.09 km (9:32 / km) +1204m 7:25 / km
ahr:108 max:137 shoes: Inov8 Mudclaw 300

Run/walk with Helen up two Corbetts from Lochearnhead. Bitterly cold on tops in strong icy wind and snow showers. Didn't actually make it to proper summit of 2nd Corbett but false summit we reached was only 1m lower - Helen getting hypothermic so had to descend. Wet new snow made descending very slippy,

Thursday Nov 9, 2017 #

11 AM

Running 1:46:31 intensity: (1 @0) + (7:39 @1) + (1:11:37 @2) + (27:14 @3) 18.38 km (5:48 / km) +999m 4:33 / km
ahr:126 max:149 shoes: Inov8 XT212#3

Wednesday Nov 8, 2017 #

6 AM

Running 20:30 [2] 4.11 km (5:00 / km) +35m 4:47 / km
shoes: New Balance 1080

5 PM

Running 15:19 [2] 3.17 km (4:50 / km) +7m 4:47 / km
shoes: New Balance 1080

Running 1:00:56 intensity: (30:56 @2) + (30:00 @5) 14.1 km (4:19 / km) +7m 4:19 / km
shoes: Salomon S-lab Sense 3 sg

XC intervals on KF: 6,5,4,3,2,1(60"), 2min rec, 9' tempo

A bit tired from start.

S&C (Drills) 9:00 [0]

Tuesday Nov 7, 2017 #

6 AM

Running 17:18 [2] 3.4 km (5:05 / km) +26m 4:54 / km
shoes: New Balance 1080

12 PM

S&C 35:00 [0]

5 PM

Running 15:16 [2] 3.13 km (4:53 / km) +5m 4:50 / km
shoes: New Balance 1080

Running 1:18:05 [3] 13.07 km (5:58 / km) +589m 4:53 / km
shoes: Inov8 XT212#3

Monday Nov 6, 2017 #

6 AM

Running 20:08 [2] 4.21 km (4:47 / km) +36m 4:35 / km
shoes: New Balance 1080

5 PM

Running 1:06:49 intensity: (50:49 @2) + (16:00 @5) 14.6 km (4:35 / km) +13m 4:33 / km
shoes: New Balance 1080

Track: 6*800

Had aimed to do up to 8 reps but decided to finish after 6 as legs a bit tight after weekend and didn't want to risk further injury. Hip had slightly better range of movement and more strength than last track session a few weeks back but still struggling to hold form at pace (average pace about 2:40 - about 5-10% slower than previous similar sessions from 2016 and earlier).

S&C 7:00 [0]

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