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Training Log Archive: Chris98

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Road run2 1:51:27 15.44(7:13) 24.85(4:29) 298
  Grass session1 1:10:17 10.6(6:38) 17.06(4:07) 165
  Yoga1 1:00:00
  Trail run1 49:12 6.11(8:03) 9.83(5:00) 97
  Grass run1 28:16 5.27(5:22) 8.48(3:20) 85
  Total6 5:19:12 37.42 60.22 645

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Sunday Oct 16, 2016 #

5 PM

Road run (60' easy) 1:00:25 [2] 7.64 mi (7:54 / mi) +101m 7:36 / mi
shoes: adidas Adizero Tempo

Very steady out on the roads around Bangor, could feel the race in my glutes but feeling pretty good.

Saturday Oct 15, 2016 #

3 PM

Grass run race (North Wales XC champs) 28:16 [4] 5.27 mi (5:22 / mi) +85m 5:06 / mi

Managed to pull out a win! A couple of the main welsh runners weren't there today like Iolo Hughes. The course was pretty flat with no mud in sight with very good ground and perfect temperature. Was quite a tactical race with lots of different people putting bursts in to try and drop people. Then the two leaders both fell over right in front of me and one of them never really recovered so there was just me and this other guy who didn't look like he could sprint so I went for it on the last lap and pulled away loads.

Was very surprised with my performance and how I strong I was. My lower back felt quite tight and was mildly uncomfortable about half way through (could have been due to 60 min car journey crammed full of people) and have nice little blister on my big toe that I didn't notice until afterwards.

Mile splits: 5:17
5:20
5:26
5:26
5:26

Thursday Oct 13, 2016 #

10 AM

Trail run (50'easy) 49:12 [2] 6.11 mi (8:03 / mi) +97m 7:40 / mi
shoes: Innovate trail talon 275

Very steady 50 minute run out on the trails, felt quite tired so will try to rest up as much as possible today and tomorrow.

Wednesday Oct 12, 2016 #

1 PM

Grass session (20'eay+fartlek+20'easy) 1:10:17 [4] 10.6 mi (6:38 / mi) +165m 6:19 / mi

Did the session round the big playing fields and wore spikes for the whole session and felt fine. Did 20 mins easy warm up and then 15' x 1' @race pace / 1'roll on + 20' easy. Enjoyed this session, pace started to slip towards the end as might have gone off to hard plus didn't want to shatter myself before the weekend.

Tuesday Oct 11, 2016 #

Yoga (stretching ) 1:00:00 [1]

Very relaxed stretching session didn't even beak sweat. Felt nice and loose afterwards so worth doing.
9 AM

Road run (50'moderate+6hill sprints) 51:02 [3] 7.8 mi (6:33 / mi) +197m 6:04 / mi
shoes: adidas Adizero Tempo

Miles seemed to be ticking away very fast even though it felt like a good steady pace. Felt good this morning quads still sore but getting better.

Monday Oct 10, 2016 #

Note
(rest day)

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