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Training Log Archive: Chris98

In the 7 days ending Nov 15:

activity # timemileskm+m
  Trail run4 4:09:22 32.03(7:47) 51.54(4:50) 1125
  Road run2 3:43:39 30.08(7:26) 48.41(4:37) 801
  Cycling 4 1:26:25 407
  Total10 9:19:26 62.11 99.95 2333

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Sunday Nov 15 #

9 AM

Cycling (To Staveley to meet Ben) 20:44 [2] +109m

Wet
10 AM

Road run (Long run w Ben) 2:25:12 [2] 30.08 km (4:50 / km) +738m 4:18 / km
shoes: Sonic RA 2 Nocturne

With Ben going from Staveley to Windermere on the road and down to Bowness and then up to School Knott and back to Staveley with a little loop of Craggy Woods. On and off showers with a tiny bit of sunshine. Mostly on the road but muddy and slippery at times around School Knott. Felt good on the road sections after coming off muddy trails and felt relatively strong at the end.
1 PM

Cycling (Cycle home ) 23:14 [2] +106m

Cycle home after tea and crumpets. Felt pretty good. Cycled home through town to add on 2km feeling pretty strong.

Saturday Nov 14 #

3 PM

Trail run (60’ easy ) 1:01:50 [2] 12.64 km (4:54 / km) +268m 4:25 / km
shoes: Speedcross 5 Red

Clockswise over Cunswick and Scout Scar with some strides which took a while to start feeling good but were pretty good after the first few.

Friday Nov 13 #

11 AM

Trail run (99’ easy) 1:39:21 [2] 20.88 km (4:45 / km) +427m 4:19 / km
shoes: Sonic RA pro

Little lap of the block through town then up Gillinggate over the golf course and Cunswick and along scout scar and back. Feeling reasonably good. Did some strides which were reasonably quick.

Thursday Nov 12 #

1 PM

Trail run (60’ easy) 1:02:16 [2] 13.01 km (4:47 / km) +320m 4:16 / km
shoes: Sonic RA pro

Lap of the block and up beast banks from town, over the golf course and did a figure of 8 along Cunswick and back again. Feeling okay a little sore in both soleuses and can feel the weights routine in both glutes a little bit but still feeling and moving good.

Wednesday Nov 11 #

9 AM

Cycling (To Staveley ) 21:19 [2] +103m

On road bike as mountain bike has puncture.
10 AM

Road run (10’ tempo+4x4’/2’+7’tempo) 1:18:27 intensity: (45:27 @2) + (17:00 @4) + (16:00 @5) 18.33 km (4:17 / km) +63m 4:12 / km
shoes: Sonic 3 Accelerate

With Ben warm up around Staveley and along cycle path out to Ings then got into the 10 mins tempo/marathon pace then had 3mins recovery before the 4 x 4’ with 2 mins rest in between. Had a head wind one way and going quicker the other.

Around or just under 3’19” /km pace for the 10 mins
Then for the 4 min efforts;
3’08” /km pace
3’15” /km pace
3’07” /km pace
3’11” /km pace

And 7 mins at about 3’15” /km pace.

Good session. Felt awful before hand but really got into it especially when drafting behind Ben pretty happy with how it went.

Cool down around Staveley before tea and crumpets.
1 PM

Cycling (Cycle home ) 21:08 [2] +89m

5 PM

Note

Weights routine

Monday Nov 9 #

2 PM

Trail run (25’ easy) 25:55 [2] 5.01 km (5:10 / km) +110m 4:40 / km
shoes: Speedcross 5 Red

Walked to the top of the golf course and jogged to Cunswick and back. All I could get myself to do today. Muscularly fine, probably a little dehydrated, and have probably been staying up a bit late recently.

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