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Training Log Archive: andfall

In the 7 days ending Oct 14, 2018:

activity # timemileskm+m
  Running6 6:51:24 48.09(8:33) 77.4(5:19) 3440
  HIll Walk/Run3 3:22:45 14.0(14:29) 22.54(9:00) 2227
  S&C3 2:10:00
  Total10 12:24:09 62.1 99.94 5667
  [1-5]7 10:10:32

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MoTuWeThFrSaSu

Sunday Oct 14, 2018 #

10 AM

Running 22:19 intensity: (7 @0) + (1:36 @1) + (16:13 @2) + (4:23 @3) 3.03 km (7:22 / km) +135m 6:02 / km
ahr:124 max:144 shoes: Inov8 XT190(blue)

Running 2:19:23 intensity: (13 @1) + (1:22 @2) + (7:02 @3) + (49:11 @4) + (1:21:35 @5) 27.02 km (5:10 / km) +1945m 3:48 / km
ahr:160 max:180 shoes: Inov8 XT190(blue)

Pentland Skyline - 1st

Very happy with that. There was nothing separating myself, Tom and Eoin over most of the race up to Bell's Hill. Pace was fast from the start although slightly slower over the first half than two years ago (when chasing Kris) - probably as none of us were willing to put in maximum effort early on. I tried to pull ahead going up Turnhouse hill but Eoin was on my heels. Got a bit of a gap on Tom but he caught us again on the descent off Carnethy. Hamstring tendon had tightened up a bit after Turnhouse so just focused on staying with Tom and Eoin rather than trying to push ahead early. Running off the side of the drove road due to the forestry works was perhaps slightly slower than usual but not much in it. Eoin pushed ahead going over Hare hill and thought he might be getting away but managed to get back on the climb up Black hill. Got ahead just before the top of Black hill as Eoin took a slight detour and had a good descent to stay at the front with the others just behind. Ramped up the effort on the steep climb up Bells hill and managed to get a small gap on Tom with a larger gap back to Eoin. From then on was just running as hard as i could to try and stretch out the gap to Tom as I knew he would be faster on the final descent (even with a dodgy ankle). In the end, I had a descent gap heading off Caerketton and finished with a minute lead.

Knee quickly stiffened up and hamstring tendon was a bit achey afterwards but hopefully should recover enough for FRA relays next weekend.
C • Nice one! 4

Saturday Oct 13, 2018 #

12 PM

HIll Walk/Run 1:11:33 intensity: (22 @0) + (15:25 @1) + (54:17 @2) + (1:29 @3) 8.11 km (8:49 / km) +805m 5:54 / km
ahr:118 max:138 shoes: Saucony P7 #2 (Green)

Friday Oct 12, 2018 #

5 PM

Running 26:09 intensity: (4 @1) + (59 @2) + (7:17 @3) + (12:23 @4) + (5:26 @5) 5.07 km (5:09 / km) +89m 4:45 / km
ahr:151 max:166 shoes: NewB1080#3

Thursday Oct 11, 2018 #

5 PM

Running 14:08 intensity: (21 @1) + (8:21 @2) + (5:26 @3) 2.54 km (5:34 / km) +37m 5:11 / km
ahr:132 max:149 shoes: NewB1080#3

Running 1:05:58 intensity: (1:27 @0) + (5:16 @1) + (43:36 @2) + (15:30 @3) + (9 @4) 10.85 km (6:05 / km) +571m 4:49 / km
ahr:125 max:152 shoes: VJ Irock2 #1

Wednesday Oct 10, 2018 #

12 PM

S&C 55:00 [0]

5 PM

Running 15:57 intensity: (3 @0) + (6 @1) + (15:48 @2) 3.1 km (5:09 / km) +29m 4:55 / km
ahr:123 max:134 shoes: NewB1080#3

HIll Walk/Run 1:15:49 intensity: (42 @0) + (6:04 @1) + (54:11 @2) + (14:52 @3) 8.55 km (8:52 / km) +863m 5:53 / km
ahr:127 max:149 shoes: VJ Irock2 #1

Tuesday Oct 9, 2018 #

5 PM

Running 15:46 intensity: (8 @1) + (7:49 @2) + (7:49 @3) 3.03 km (5:12 / km) +21m 5:01 / km
ahr:131 max:149 shoes: NewB1080#3

Running 1:15:14 intensity: (10 @0) + (9 @1) + (22:25 @2) + (42:10 @3) + (8:16 @4) + (2:04 @5) 15.45 km (4:52 / km) +552m 4:08 / km
ahr:139 max:164 shoes: Inov8 XT212#4

Fartlek over hilly XC loops
9 PM

S&C 20:00 [0]

Monday Oct 8, 2018 #

12 PM

S&C 55:00 [0]

5 PM

Running 36:30 intensity: (51 @1) + (28:45 @2) + (5:19 @3) + (1:35 @4) 7.3 km (5:00 / km) +61m 4:48 / km
ahr:125 max:159 shoes: NewB1080#3

HIll Walk/Run 55:23 intensity: (46 @0) + (7:05 @1) + (27:50 @2) + (14:50 @3) + (4:51 @4) + (1 @5) 5.87 km (9:26 / km) +558m 6:23 / km
ahr:128 max:160 shoes: Saucony P7

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