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Training Log Archive: kPa

In the 7 days ending Jan 12, 2019:

activity

time

miles

Running

7:10:19

53.5

(8:03)

86.1

(5:00)

1274

S&C

50:00

Total

8:00:19

53.5

86.1

1274

averages - sleep:7.4

2:38

0:00

» now

Saturday Jan 12, 2019 #

8 AM

Running (easy) 21:00 [2] 2.6 mi (8:05 / mi) +22m 7:52 / mi
slept:8.5 shoes: Hoka speed instinct 2

Parkrun warm up

9 AM

Running race (Long Eaton parkrun) 18:15 [5] 3.1 mi (5:53 / mi) +7m 5:51 / mi
shoes: Hoka speed instinct 2

I don't quite know what I was expected but I'm a little disappointed. Splits were 5:36, 5:51, 5:52 (my watch measured 5.1km). I did go off a bit too hard, but not as badly as the splits suggest as the 1st mile didn't include the 500m side of the park with a moderate headwind. It was a flat course but I'm trying to think of excuses such as tight bends and a narrow bridge that had to be slowed down for and all the overtaking of double buggies in the 2nd lap. Nevertheless is was a fairly fast course and I felt good going into it.

10 AM

Running (easy) 22:00 [2] 2.7 mi (8:09 / mi) +6m 8:06 / mi
shoes: Hoka speed instinct 2

Cool down

Friday Jan 11, 2019 #

4 AM

Running (Easy) 1:04:00 [2] 6.9 mi (9:17 / mi) +263m 8:18 / mi
slept:4.5 shoes: Hoka speed instinct 2

I didn’t really have a choice but to do this really early. I felt surprisingly good considering. No tightness anywhere and legs recovered I think. Strides good.

Wednesday Jan 9, 2019 #

11 AM

Running (Fundamental Hill Circuit) 1:37:00 [4] 11.4 mi (8:31 / mi) +469m 7:33 / mi
slept:8.5 shoes: Hoka speed instinct 2

4 x circuits. This was really tough today. No enjoyment at all (until I was running back down the hill after the last set!). I was slightly less fresh than last time I did it. I wasn't really tired, just a little heaviness in my legs from the start. The first 2 were hard but ok, then I was slower for the second 2. Legs complete jelly by the last one. I was still able to work hard though. Hamstrings didn't give me any bother.

Tuesday Jan 8, 2019 #

12 PM

Running (Easy) 1:01:00 [2] 6.6 mi (9:15 / mi) +279m 8:10 / mi
slept:7.5 shoes: Inov8 X-talon

Usual loop around the fields/ lanes. Hamstrings a little tight but not as bad as the last bout. Strides ok.

Monday Jan 7, 2019 #

9 AM

S&C (Upper & lower) 50:00 [1]

1 PM

Running (Moderate) 1:48:04 [4] 16.1 mi (6:43 / mi) +48m 6:39 / mi
slept:9.0 shoes: Hoka speed instinct 2

I did this on the High Peak Trail, but started at a different point to avoid the big hill. That left one small hill, and the rest very flat. Very wet and windy. My variation in pace was largely due to the wind, although it was mainly a headwind on the way out and tail on the way back, hence being faster on the way back. For the last couple of miles it was little harder to maintain pace but it was fairly minor, I think because I was starting to get a bit cold.

Sunday Jan 6, 2019 #

6 AM

Running (Easy) 39:00 [2] 4.1 mi (9:31 / mi) +180m 8:22 / mi
slept:6.5 shoes: Hoka speed instinct 2

Exactly the same as the last 2 days. All good.

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