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Training Log Archive: JCallender

In the 7 days ending Dec 23, 2017:

activity

time

miles

Running

7:02:23

56.42

(7:29)

90.8

(4:39)

332

Total

7:02:23

56.42

(7:29)

90.8

(4:39)

332

2:15

0:00

» now

Saturday Dec 23, 2017 #

4 PM

Running 46:34 [3] 5.88 mi (7:55 / mi)
ahr:141 max:159 shoes: Adidas Supernova Sequence 8

Down in Broughton for Christmas.

An out and back along the old railway line toward Biggar. Legs felt strong.

Did 6*stride-outs on the football pitches - for the first time this week felt fast doing them.

Friday Dec 22, 2017 #

6 AM

Running 56:09 [4] 9.01 mi (6:14 / mi) +65m 6:06 / mi
ahr:154 max:175 shoes: Adidas Supernova Sequence 8

Mile Split: 8.09, 7.51, 7.39, 7.11, 6.39, 6.27, 6.08, 6.00

Progression Run - Along the canal, one loop of Possil nature reserve, back in to town towards Strathclyde. Seriously foggy - could barely see my hand in front of my face in places.

Legs still a bit sore though felt strong for most of the run - the last mile felt a bit tough.

7 AM

Running warm up/down 14:44 [2] 1.68 mi (8:46 / mi)
ahr:157 max:167 shoes: Adidas Supernova Sequence 8

Thursday Dec 21, 2017 #

Running 20:00 [4] 2.8 mi (7:09 / mi)
shoes: Old Inov-8 Mudclaws

Effort Split: 0.18, 0.17, 0.18, 0.17, 0.17, 0.17, 0.17, 0.17, 0.17, 0.17

Fartlek Efforts - 10*60s@10k pace (60s run).

Felt a bit stronger today, legs still a bit creaky though. The splits are slower than I though - may need to up the pace next time.

12 PM

Running warm up/down 16:16 [2] 1.89 mi (8:36 / mi)
ahr:146 max:157 shoes: Mizuno Synchro MX

Jog down to the Green - running late for a 12.30 start so didn't get the full 20 mins in.

1 PM

Running warm up/down 12:34 [2] 1.55 mi (8:07 / mi)
ahr:156 max:162 shoes: Mizuno Synchro MX

Wednesday Dec 20, 2017 #

7 AM

Running 1:00:18 [3] 6.91 mi (8:44 / mi) +106m 8:20 / mi
ahr:141 max:169 shoes: Adidas Lightsaber Stability M

Met Gwyn & Outi at Murano St. Bridge, ran along the canal, back along the Kelvin, through the park, down to the Clyde, along to Glasgow Green and back to the office.

Legs felt even worse than yesterday. On account of jet-lag, got about 3 hours sleep last night. Definitely not feeling fit this morning.

Did 6*stride-outs on Glasgow Green. Felt weak.

Tuesday Dec 19, 2017 #

6 PM

Running 1:00:01 [3] 7.34 mi (8:11 / mi)
ahr:146 max:168 shoes: Nike Air Zoom Pegasus 33

Left from work, one lap of Glasgow Green and then home along the canal.

Legs felt wrecked after yesterday - was a struggle to keep up the pace.

Did 6*stride-outs on a (very muddy) playing fields at the end of the run.

Monday Dec 18, 2017 #

2 PM

Running 2:15:47 [3] 19.36 mi (7:01 / mi) +161m 6:50 / mi
ahr:159 max:178 shoes: Adidas Supernova Sequence 8

Mile Split: 7.09, 6.52, 6.56, 6.55, 6.55, 7.01, 7.09, 6.55, 7.06, 7.10, 6.56, 7.03, 7.05, 6.57, 6.59, 7.07, 6.57, 6.55, 6.51 + 2.42

A trot along the canal to Torrance and back. A fair bit of ice out past Bishopbriggs made for slow going occasionally.

This was a tough session - no sleep on an overnight flight/jet lag meant I had to have a few words with myself!

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