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Training Log Archive: Chris98

In the 7 days ending Jan 28, 2018:

	activity	#	time	miles		km		+m
	Grass run	3	3:17:35	26.91	(7:21)	43.31	(4:34)	240
	Track	2	2:45:36	25.54	(6:29)	41.1	(4:02)	9
	Turbo	1	1:00:00
	Road run	1	50:10	8.12	(6:11)	13.07	(3:50)	107
	Total	7	7:53:21	60.57		97.48		356
averages - sleep:7

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Sunday Jan 28, 2018 #

11 AM

Grass run (80' easy ) 1:20:04 [2] 10.4 mi (7:42 / mi) +2m 7:42 / mi
slept:7.0 shoes: #2 s-lab sense ultra

80' easy round the school field, legs feeling pretty beat up with sore hamstrings and glutes. It was a very steady run and picked up ever so slightly towards the end. Ground very soft but not to muddy which was good. Back to Bangor this afternoon.

Saturday Jan 27, 2018 #

8 AM

Track (15'easy+fartlek+15'easy) 1:35:35 14.1 mi (6:47 / mi) +8m 6:46 / mi
slept:6.0 shoes: Nike zoom fly

Lancaster track, 15' easy + mixed fartlek: (6 x 500m in 85'' / 3' easy) + 5' Easy + (1600m in 5'00'') + 5' Easy + (10 x 200m in 34'' / 2' Easy) + 15' Easy. Felt like a good session. Again I had to learn how to pace the 500's and the 1600 but worked reasonably hard and definitely didn't have much left after the 200's as I felt my legs empty of any power on the last few reps.
Rep splits:
500's:
90''
87''
86''
86''
86''
84''
1600: 5'00''
200's: 32 30 30 30 29 30 29 30 30 30

Friday Jan 26, 2018 #

8 AM

Road run (50' moderate) 50:10 [3] 8.12 mi (6:11 / mi) +107m 5:56 / mi
slept:7.0 shoes: Nike zoom fly

50' moderate round Kendal feeling really good this morning was flowing nicely.

Thursday Jan 25, 2018 #

9 AM

Grass run (60' easy + strides) 1:03:39 [2] 8.5 mi (7:29 / mi) +137m 7:08 / mi
slept:7.0 shoes: Nike rival XCS

60' easy round Kendal Green with some strides. Feeling quite heavy and tired today.

Wednesday Jan 24, 2018 #

2 PM

Track (15'easy+fartlek+15'easy) 1:10:01 11.44 mi (6:07 / mi) +1m 6:07 / mi
slept:8.0 shoes: Nike zoom fly

15' easy + mixed fartlek: 4 x (1k in 3'10'' + 2' easy + 300m in 50'') with 4' easy between sets + 15' easy. All done round Lancaster track. Felt pretty good. Found pacing quite hard but enjoyed running on the track again although it would take a few more sessions to get used too it. Worked hard but didn't destroy myself. Felt like the 4' easy was enough so that I could run fast for the 300's.
Rep splits:
1000m 3:12 300m 53''
3:09 52''
3:08 52''
3:06 50''

Tuesday Jan 23, 2018 #

11 AM

Grass run (50' moderate + strides ) 53:52 [3] 8.01 mi (6:43 / mi) +102m 6:28 / mi
slept:7.0 shoes: #2 s-lab sense ultra

Went to find a different off road route on the canal path but it was caked in mud so no success there. Ended up doing about 20' on the road. Strides felt good though. Legs not so sore should be fine for session tomorrow.

Monday Jan 22, 2018 #

9 AM

Turbo (60' turbo) 1:00:00 [3]
ahr:124 max:165

60' turbo, progressive up to 40' and back down for the last 20'. Calfs still tight today but much better than yesterday.

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