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Training Log Archive: kPa

In the 7 days ending Nov 25:

activity # timemileskm+m
  Running6 7:31:09 52.4(8:37) 84.33(5:21) 2434
  S&C2 1:30:00
  Total8 9:01:09 52.4 84.33 2434
averages - sleep:7.6

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Saturday Nov 25 #

Note
slept:6.0 (rest day)

Long day at work

Friday Nov 24 #

7 AM

S&C (Coordination & posture) 45:00 [1]
slept:7.75

10 AM

Running (moderate) 1:31:46 [3] 13.0 mi (7:04 / mi) +566m 6:13 / mi
ahr:167 max:175 shoes: Salamon S-lab Sonics

I did this on the road as I was a wimp and didn't want to get my feet wet. A mix of steep and gentle hills. I didn't have to concentrate too hard to keep my HR down (unlike last time) so I'm probably a bit tired. It was great to be running in the sunshine for the first time in a while. I tried to have a nap after this and managed perhaps 10 minutes. Better than nothing!

Thursday Nov 23 #

5 AM

Running (easy) 1:08:40 [2] 6.7 mi (10:15 / mi) +317m 8:56 / mi
slept:7.5 shoes: Inov-8 Mudclaw

Another very muddy run in the dark. Even worse today as I had to do a fair amount of wading through flooded fields and streams. I found a nice road hill for the hill sprints. I did 6 x 10s on about 10-12% gradient which felt pretty good. In hindsight I probably rushed the recovery a bit as was conscious of the time and getting to work so the last couple were a little harder.

Wednesday Nov 22 #

5 AM

Running (easy) 1:04:00 [2] 6.0 mi (10:40 / mi) +251m 9:26 / mi
slept:7.25 shoes: Inov-8 Mudclaw

Very muddy route through fields in the dark. Felt a bit sluggish but nothing unexpected. Finished with 6 strides on the road to the windmill. I didn't feel quite as energetic as usual on the strides, potentially because my blood sugar levels were dipping by this point.

Tuesday Nov 21 #

6 AM

S&C (Coordination & posture) 45:00 [1]

7 PM

Running (moderate) 1:04:13 [3] 8.6 mi (7:28 / mi) +417m 6:29 / mi
ahr:169 max:178 slept:8.5 shoes: Salamon S-lab Sonics

I was not feeling motivated for this at all as had a stressful at work and it was chucking it down with rain. I didn't go with the club as planned as they were doing some fun run involving a pub. I did a loop on the road as I couldn't face the mud. Undulating, some steep-ish hills. I felt fine when I got going, although I could feel yesterdays fartlek in my legs on the hills. HR was surprisingly high although it felt pretty comfy (perhaps lasts weeks moderate run was a bit too hard too).

Monday Nov 20 #

3 PM

Running (Hilly Fartlek) 1:40:00 [4] 11.7 mi (8:33 / mi) +847m 6:59 / mi
ahr:155 max:182 slept:9.0 shoes: Salamon soft ground 2

15' easy, 60' hilly fartlek, 15' easy. This was a REALLY tough session. I did it in Shining Cliff woods with the warm up/ cool down on the road. I think 8 hills in total between 1' and 5'. The terrain varied a lot and some of it was probably a bit too technical for this session and I found it hard to maintain moderate effort on the descents and I had to power hike some of the climbs when it got really steep. I did feel strong on the climbs though. Annoyingly I accidentally stopped my watch 43' in for 8' plus so had to guess when the 60' was up (the distance I put here is an estimate). After this I lost focus a bit/ started to tire and couldn't push as hard last hill.

Sunday Nov 19 #

7 AM

Running (easy) 1:02:30 [2] 6.4 mi (9:46 / mi) +36m 9:36 / mi
slept:7.0 shoes: Salamon soft ground 2

Similar to yesterday but the opposite direction down the coast path. Mainly duckboards and beach today, again slow due to geriatric family members present. Freezing cold and windy. I feel quite tired from lack sleep but otherwise no issues. Finished with 6 strides in a boat yard.

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