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Training Log Archive: Chris98

In the 7 days ending Nov 22:

activity # timemileskm+m
  Trail run2 3:43:21 24.9(8:58) 40.07(5:34) 1511
  Road run3 3:40:07 32.87(6:42) 52.9(4:10) 495
  Cycling 2 49:31 185
  Total7 8:12:59 57.77 92.97 2191

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Sunday Nov 22 #

10 AM

Cycling (Cycle to Bens) 23:05 [2] +96m

11 AM

Trail run (Kentmere Horseshoe ) 2:43:01 [2] 27.04 km (6:02 / km) +1234m 4:55 / km
shoes: S/lab Cross

Feeling rough and groggy, but had a good day. On and off cold showers with occasional sun. Ben stacked it for the 3rd Sunday in a row.
3 PM

Cycling (Cycle home) 26:26 [2] +89m

Went right out of Burneside to add on 2km

Saturday Nov 21 #

3 PM

Road run (5’ min effort ) 46:40 [3] 10.56 km (4:25 / km) +125m 4:10 / km
shoes: Sonic RA pro

Dragged myself out the house by deciding to go after an uphill segment up past the hospital about a 5 minute effort then through Oxenholme and the housing estates back home. Left IT band hurting a bit.

Wednesday Nov 18 #

2 PM

Road run (65’ easy) 1:05:15 [2] 14.3 km (4:34 / km) +177m 4:18 / km
shoes: Sonic RA 2 Nocturne

Around town managed to pick the best weather for the day and avoid all rain again. Soleuses both a little sore but otherwise feeling good.
5 PM

Note

Weights routine feeling strong added an extra kg.

Tuesday Nov 17 #

1 PM

Road run (Wu+10x 3’ on/3’ mod +Cd ) 1:48:12 intensity: (48:12 @2) + (30:00 @3) + (18:00 @4) + (12:00 @5) 28.04 km (3:52 / km) +193m 3:44 / km
shoes: Sonic 3 Accelerate

Copying Bens session did 5k warm up jog through town to the A591 going out of Kendal to Sizergh some drills and strides before getting into the 10 x 3 mins threshold (with 3 mins steady). Quite a meaty session but enjoyed it and felt pretty strong and was able to push and get faster throughout the session. Would have liked the steady recoveries to be quicker but that should come with time I think. The wind was strong at the start but didn’t seem to effect the session to badly at all. The 3 mins steady in between reps was always sub 4 min km pace and averaged about 3’56” min/km pace with efforts averaging 3’12” min/km pace.
3’19” pace
3’18” pace
3’14”
3’14”
3’13”
3’14”
3’12”
3’07”
3’08”
3’04”

25 ish minutes warm down jog back from Sizergh through town then walked up the hill back home.

Awesome to be able to bust out a big session like that. A few easy days now and then potentially do a XC session on Saturday in Penrith.

Monday Nov 16 #

1 PM

Trail run (55’ easy + hill sprints ) 1:00:20 [2] 13.03 km (4:38 / km) +277m 4:11 / km
shoes: Sonic RA pro

On the road to Cunswick up to the mast and back the same way with hill sprints on the tramway which were harder than I remember. Feeling pretty good.

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