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Training Log Archive: kPa

In the 7 days ending Nov 18, 2017:

activity # timemileskm+m
  Running6 6:24:03 45.52(8:26) 73.26(5:15) 1447
  S&C2 2:25:00
  Total8 8:49:03 45.52 73.26 1447
averages - sleep:8.1

» now

Saturday Nov 18, 2017 #

8 AM

Running (easy) 1:01:00 [2] 7.0 mi (8:43 / mi) +53m 8:31 / mi
slept:6.0 shoes: Salamon soft ground 2

Very flat run with various family members along the Norfolk coast path. Nice to have a change of scenery. I was massively underdressed so couldn't really feel my legs, but I guess my hamstrings were fine. Finished with 6 strides which felt good.

Friday Nov 17, 2017 #

9 AM

S&C (Coordination & posture) 1:15:00 [3]

2 PM

Running (Progressive running) 1:18:43 [4] 10.52 mi (7:29 / mi) +417m 6:40 / mi
ahr:162 max:186 slept:9.0 shoes: Salamon S-lab Sonics

60' progressive running then 15' warm down. I did this on undulating road as I find it a bit easier to maintain intensity compared to trail, and partly for a change. I'm still a bit snuffly but feel systemically fine so decided to do the session. I was a bit keen and built up momentum a bit too quickly so I couldn't really take the pace anywhere in the last 10mins. Otherwise I felt good. I did mainly do it on 'effort perception' but I did find watching my HR quite useful and reassuring (and looking at the HR graph afterwards is reassuring). It was probably a mistake doing this after the S&C session and my hamstrings felt quite tight on the warm down.

Thursday Nov 16, 2017 #

Running (easy) 1:06:00 [2] 6.9 mi (9:34 / mi)
slept:9.0 shoes: Inov-8 X-Talon

Another muddy run mainly through fields. My cold is much better today - my breathing might have been a tiny bit more heavy than normal but otherwise felt fine running. Calves no longer tight like last week. Finished with 6 strides which felt pretty good.

Wednesday Nov 15, 2017 #

slept:8.5 (sick) (rest day)

I was planning to have a rest day tomorrow but took it today as I feel rough. Just a rhino-cold but it has completely wiped me out. I didn't get much warning as I felt fine until after last night's run. I'm not quite sure why as I'm not yet into proper training. Hopefully catching viruses now will mean I'm healthy for the rest of the winter! I'll try to get a massive sleep tonight to sort myself out.

Tuesday Nov 14, 2017 #

Running (moderate) 55:20 [4] 8.0 mi (6:55 / mi) +257m 6:17 / mi
shoes: Salamon S-lab Sonics

Club road run. I went with group 1 (the fastest group) but stayed at the back when some went ahead. It was fun to be out with the group. The pace was a big step up compared to anything I've done in the last month but still felt pretty comfortable most of the time. I felt really good on the flat but slightly less strong on the hills - I guess because i've done no intense hill work for a while.
5 PM

S&C (Coordination and posture ) 1:10:00 [1]

Monday Nov 13, 2017 #

6 PM

Running (easy) 1:02:00 [2] 6.4 mi (9:41 / mi) +439m 7:59 / mi
slept:7.5 shoes: Inov-8 Roclite 290s

Mainly through the woods, plenty of mud and greasy rock. My calves feel quite tight for no particular reason so had a long rolling session afterwards. Otherwise no problems, energy levels good.

Sunday Nov 12, 2017 #

11 AM

Running (easy) 1:01:00 [2] 6.7 mi (9:06 / mi) +281m 8:03 / mi
slept:8.5 shoes: Inov-8 X-Talon

More easy running through muddy fields. This is probably the best I've felt since DDF. Really wanted to do a bit more. Finished with 6 strides on the lane by the windmill.

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