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Training Log Archive: JCallender

In the 7 days ending Dec 9, 2017:

activity # timemileskm+m
  Running9 8:38:33 69.9(7:25) 112.5(4:37) 433
  Total9 8:38:33 69.9(7:25) 112.5(4:37) 433

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Saturday Dec 9, 2017 #

8 AM

Running warm up/down 15:17 [2] 1.9 mi (8:03 / mi) +30m 7:40 / mi
ahr:134 max:145 shoes: Adidas Supernova Sequence 8

Met Gwyn at Murano St. bridge and jogged along the canal to Possil.

Running 1:23:04 [3] 12.5 mi (6:39 / mi) +92m 6:30 / mi
ahr:162 max:185 shoes: Adidas Supernova Sequence 8

Mile Split; 6.49, 6.40, 6.48, 6.24, 6.38, 6.37, 6.47, 6.36, 6.33, 6.37, 6.38, 6.32 + 3.17

Steady along the canal to Dalmore, back along to Torrance and then back to Maryhill. Mostly on trails, with a bit of road and an unplanned muddy field near Torrance.

Took us a few miles to work out the pace. c6.40 miles felt comfortable for the most part - we were able to maintain conversation up to about 10.5 miles. The last mile felt tough.
9 AM

Running warm up/down 12:04 [2] 1.47 mi (8:12 / mi)
shoes: Adidas Supernova Sequence 8

Warm down jog.

Friday Dec 8, 2017 #

7 AM

Running 46:03 [3] 5.59 mi (8:14 / mi)
shoes: Adidas Lightsaber Stability M

Along the canal to Maryhill Locks then back along the canal to the office. Stopped to do 6*stride-outs on the grass by Spiers Wharf.

Felt knackered from the start, no energy and legs felt creaky & sore. Kep the pace throughout though.

Thursday Dec 7, 2017 #

12 PM

Running warm up/down 20:32 [1] 2.35 mi (8:44 / mi)
shoes: Mizuno Synchro MX

Running intervals 24:00 [4] 3.39 mi (7:05 / mi) +22m 6:56 / mi
ahr:164 max:194 shoes: Old Inov-8 Mudclaws

Met Ian, Ruth, Robert, Roddy & Sam for reps at Glasgow Green.

Fartlek 12*60s (10k pace)/12*60s roll-on. (Did two extra by accident.) Reps on the grass.

Felt strong and fit throughout. Hella muddy.
1 PM

Running warm up/down 14:36 [2] 1.7 mi (8:35 / mi)
ahr:155 max:170 shoes: Mizuno Synchro MX

One lap around Glasgow Green with Ian and then back to the office.

Wednesday Dec 6, 2017 #

7 PM

Running 1:00:04 [3] 7.47 mi (8:02 / mi) +79m 7:47 / mi
ahr:151 max:177 shoes: Nike Air Zoom Pegasus 33

Jog along the canal, back along the Kelvin and then a few laps of the park. Did 6*stride-outs in Kelvingrove.

Tuesday Dec 5, 2017 #

6 PM

Running 1:10:13 [3] 9.97 mi (7:03 / mi) +50m 6:56 / mi
ahr:161 max:175 shoes: Adidas Supernova Sequence 8

Mile Split - 7.27, 6.55, 6.56, 6.53, 6.58, 6.55, 6.51, 7.11, 7.14 + 6.94. Probably a bit fast over the piece, need to hold back.

In Aberdeen with work. Was determined to stay off the roads so did 8 very boring laps around field next to Goals followed by laps of the field at Duthie park. Horrible weather - wet & cold. Respect to the hardy folk out maintaining a respectable haze of dope on the playing fields.

This felt like the hardest run I've done in months. Felt tired and weak from the beginning and really had to push to keep the pace. (Wet and ocassionally boggy fields probably didn't help.) Legs still felt sore from Sunday's run - think the 4 or so miles on the road took their toll. I'd had a fairly early morning and hadn't eaten anything in the afternoon. Was starving when I finished - double helpings of everything for tea.

Monday Dec 4, 2017 #

6 PM

Running 51:10 [3] 6.27 mi (8:10 / mi)
ahr:141 max:161 shoes: Adidas Lightsaber Stability M

Ran home along the canal after work. Did 6*stride-outs on the playingfields at the end.

Legs felt battered after yesterday's run, very stiff.

Sunday Dec 3, 2017 #

11 AM

Running 2:01:30 [3] 17.29 mi (7:02 / mi) +160m 6:50 / mi
ahr:160 max:180 shoes: Mizuno Synchro MX

A trot along the various paths & trails by the canal: Maryhill > Kirkintilloch > Cadder > Torrance > Dalmore > Maryhill. Surprisingly hilly in places.

Mile Split: 6.56, 6.57, 6.54, 7.00, 6.54, 7.54, 6.56, 6.57, 6.56, 7.15, 6.55, 7.06, 6.54, 6.47, 6.53, 6.59, 6.56 + 2.11

The last few miles felt hard - still a slight lingering cold I think. managed to keep the pace with little difficulty throughout though.

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