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Training Log Archive: kPa

In the 7 days ending Feb 17:

activity # timemileskm+m
  Running4 8:35:25 43.42(11:52) 69.88(7:23) 3853
  S&C2 1:50:00
  Cycling1 1:00:00
  Total7 11:25:25 43.42 69.88 3853
averages - sleep:6.3

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Saturday Feb 17 #

3 PM

Running (Reverse hilly fartlek) 1:24:25 [4] 10.1 mi (8:21 / mi) +698m 6:53 / mi
slept:9.25 shoes: Inov8 X-talon

15' easy + 50' reverse hilly fartlek + 15' easy
I planned it better this time so had more good quality descents, although I still did 1 hill 3 times. Felt pretty average, not super fresh but not tired either. It stills a good quality session and I was able to push hard.
Had a 20' hot bath after the session. I was hot but not too uncomfortable. I'll gradually increase the duration over the next few days.
6 PM

S&C (coordination & posture) 50:00 [1]

Friday Feb 16 #

4 PM

Running (easy) 1:00:05 [3] 6.55 mi (9:10 / mi) +329m 7:56 / mi
slept:4.0 shoes: Hoka Speed Instinct 2

Heat acclimation #7
Round the woods in daylight in ALL the layers this time. Now feeling slightly more human but not really a fair assessment of physical status in view of lack of sleep.
7 PM

S&C (specific strength) 1:00:00 [1]

After 10 mins in the sauna all lights went out and I was left in pitch black. Had to feel my way out ... it turns out the gym was closing early and I had to bang on the door for a security guard to let me out. Oops.

Thursday Feb 15 #

Note
slept:6.0 (rest day)

Wednesday Feb 14 #

5 PM

Running (easy) 52:55 [3] 5.32 mi (9:57 / mi) +212m 8:51 / mi
slept:3.5 shoes: Inov8 X-talon

Heat acclimation #6
To be honest this was a poor attempt at a heat run as too tired to think about putting loads of layers on! Just pleased to get out of the door. Physically felt fine.

Tuesday Feb 13 #

1 PM

Cycling (static bike) 1:00:00 [3]
slept:9.5

Plus 20' sauna.
Had a 60' nap in the afternoon pre work

Monday Feb 12 #

Note
slept:6.0 (rest day)

Sunday Feb 11 #

11 AM

Running (Specific endurance) 5:18:00 [3] 21.45 mi (14:50 / mi) +2614m 10:45 / mi
ahr:143 max:164 slept:6.0 shoes: Inov8 X-talon

Lakes loop.
Conditions not as nice as last weekend - lots of snow and frequent white out, but also lots of ice. I climbed hard and took the descents very easy. Felt strong on the climbs through to the end. Hopefully TGC trails will feel easy after all this.

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