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Training Log Archive: Sheap

In the 7 days ending Jan 8, 2019:

activity

time

miles

Running

2:59:55

19.39

(9:17)

31.2

(5:46)

379

S + C

1:30:00

Total

4:29:55

19.39

31.2

379

averages - sleep:9.4 rhr:52

1:18

0:00

» now

Tuesday Jan 8, 2019 #

12 PM

S + C 45:00 [2]

Fitness w school followed by a game of quidditch.

C • Typical 25

6 PM

S + C 10:00 [2]

Day 2 of the HARD program.

7 PM

Running (Recovery ) 23:19 [2] * 4.0 km (5:50 / km) +53m 5:28 / km
ahr:156 max:176 shoes: Scruffy x talons

With Stan and a map of some Scottish area near cambus o may. Saw some old dears at a stag doo.

Monday Jan 7, 2019 #

6 PM

S + C 10:00 [3]

Moved up in the world onto the HARD program avec bro.

7 PM

Running hills 31:19 [3] 5.6 km (5:36 / km) +81m 5:13 / km
ahr:155 max:183 rhr:52 slept:8.4 shoes: Track shoes

Hill session with Crawley FC again.
Sprint up + down hill (500m) then jog around the island then 2 x hill sprints and do it all 5 times.
Not too hard a session and felt meh. Didn’t stop watch on jog/walk/stop. Nice hot cross bun after the session.

8 PM

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)

Sunday Jan 6, 2019 #

9 PM

S + C 5:00 [1]

Saturday Jan 5, 2019 #

11 AM

Running warm up/down 11:21 [2] 2.1 km (5:24 / km) +20m 5:10 / km
ahr:149 max:165 rhr:52 slept:10.3 shoes: Track shoes

Jog round the course w the Crawley bois then 10 x strides

12 PM

Running 23:56 [5] 5.0 km (4:47 / km) +70m 4:28 / km
ahr:169 max:189 shoes: Puma spikes

SUSSEX XC CHAMPS
3 laps, lost loads of time on 1st lap because didn’t want to go off too fast. Turned out I took it too easy and had loads left in the tank so overtook people. Don’t really know how to run cross country. Didn’t feel like I pushed v hard at all could’ve done it maybe a couple of mins faster but v fun and an enjoyable course. Top 15 and 2nd place U17 girls team.

1 PM

Running warm up/down 23:00 [2] 2.8 km (8:13 / km) +20m 7:56 / km
ahr:89 max:110 rhr:52 shoes: Track shoes

Spectating a waving brother and a dying dad.

9 PM

S + C 10:00 [2]

Short n sweet.

Friday Jan 4, 2019 #

9 PM

S + C 10:00 [3]

Thursday Jan 3, 2019 #

10 PM

Running 57:00 [3] 9.7 km (5:53 / km) +135m 5:30 / km
shoes: Track shoes

Tryna keep my spag bol down. V happily succeeded (just) and walked up every single hill:) Bristol looks pretty at night though so worth the conditions and had good tour guides ta Jim and Scott.

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