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Training Log Archive: JCallender

In the 7 days ending Dec 2, 2017:

activity # timemileskm+m
  Running8 3:54:00 28.43 45.75 336
  Total8 3:54:00 28.43 45.75 336

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Friday Dec 1, 2017 #

3 PM

Running 51:00 [3] 6.5 mi (7:51 / mi)
shoes: Adidas Supernova Sequence 8

In Edzell for a run along the River Esk. Beautiful Autumnal colours and a nice, if occassionally muddy forest trail. Distance is a a guesstimate as my Garmin was out of battery.

Finished with diagonals.

Thursday Nov 30, 2017 #

7 PM

Running warm up/down 15:03 [2] 1.62 mi (9:17 / mi)
shoes: Adidas Supernova Sequence 8

Warm up along the streets in Aberdeen. Recent cold snap meant there was ice & snow on the ground, went along carefully and slowly.

Running 23:14 [4] 2.42 mi (9:36 / mi) +80m 8:42 / mi
ahr:164 max:182 shoes: Adidas Supernova Sequence 8

Hill Reps on Ferryhill Road.

6*60s (3min rest)

Felt strong and in control throughout - kept up the pace right to the end of each rep.

Running 18:04 [3] 1.5 mi (12:03 / mi) +52m 10:52 / mi
ahr:164 max:181 shoes: Adidas Supernova Sequence 8

Hill Reps alternating between South Crown Street & Ferryhill Road.

8*30s (2 min jog)

Again, felt strong right till the end with no let up of effort.
8 PM

Running warm up/down 9:27 [2] 1.1 mi (8:36 / mi) +17m 8:12 / mi
ahr:168 max:181 shoes: Adidas Supernova Sequence 8

Warm down after reps. Took it easy on the icy streets. Cut it short as I was late already.

Wednesday Nov 29, 2017 #

6 PM

Running 49:24 [3] 6.14 mi (8:03 / mi) +98m 7:40 / mi
ahr:150 max:162 shoes: Adidas Lightsaber Stability M

Trot home along the canal after work - legs felt pretty good after yesterday.

Finished with stride-outs on the football pitches - nasty mix of icey and muddy.

Tuesday Nov 28, 2017 #

6 PM

Running 52:42 [4] 7.46 mi (7:04 / mi) +89m 6:49 / mi
ahr:167 max:192 shoes: Adidas Supernova Sequence 8

KM Split: 5.22, 5.12, 4.53, 4.37, 4.23, 4.18, 4.05, 4.03, 4.10, 3.52, 4.01, 3.39

Progression run from the office > Maryhill Canal > Great Western Road.

Definitely went to hard around 8km and probably started a bit too fast as well. Legs felt great after a few days off. Pushed harder for the last 2/3km.
7 PM

Running warm up/down 15:04 [2] 1.69 mi (8:55 / mi)
shoes: Adidas Supernova Sequence 8

Warm down jog to the flat.

Monday Nov 27, 2017 #

Running 1 [3]
(sick)

Sunday Nov 26, 2017 #

Running 1 [3]
(rest day)

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