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Training Log Archive: shaund82

In the 7 days ending Jul 20:

activity # timemileskm+m
  Easy Run5 6:35:09 52.72(7:30) 84.85(4:39) 103
  Treadmill Hill Reps1 1:20:00
  Fartlek1 1:14:25 11.64(6:24) 18.73(3:58)
  S & C 2 1:07:00
  Total9 10:16:34 64.36 103.58 103
averages - sleep:6.7

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Saturday Jul 20 #

1 PM

Easy Run (Easy 60) 58:33 [3] 11.71 km (5:00 / km)
ahr:134 max:148 shoes: Hoka One Clifton

Run with buggy. Pretty heavy legged but took it easy. Bumped into Jake Robertson...

Did a few strides 4 but not recorded- was hard to find a place I could leave baby on my own.

Friday Jul 19 #

Treadmill Hill Reps (8 x 3mins @12% / 4.45 p/k) 1:20:00 [3]

Hard but good. Had to knuckle down in the last 2 reps but managed it.

First 2 started slowly in 4.47 pace. Middle 4 in 4.45 and last 2 in 4.43. the shorter recovery was a real challenge but happy with the way I concentrated in the final 3. Pretty bust towards the end .

Thursday Jul 18 #

S & C (Strength routine) 34:00 [3]

3 PM

Easy Run (80plus diagonals) 1:26:49 [2] 19.62 km (4:26 / km)
ahr:175 max:198 slept:6.0 shoes: Hoka One Clifton

Decent run. Sleep back in a bad place as have visitors so baby in our room and her sleep is all over place. Did a couple of hours napping today but woke every 2 hrs.

Diagonals were slow and lacklustre but run in general was good

Wednesday Jul 17 #

10 AM

Fartlek (12 x 60 on /2 min float) 1:14:25 [3] 18.73 km (3:58 / km)
ahr:147 max:171

Terrain. First 5 rounds completely off road , dry grassy path / verge all the way. Number 6-7 and 8 on concrete. Rest on same grassy path.

First half I was absolutely bossing this....2nd half not so. Legs went and struggled with the head wind. Floats become slower and harder from c. 8 and the minutes subsequently dropped off.

Pleased as there is some residual affect of the cold and the wind was annoying. I would give it a 6.5 out of 10. Enjoyed it

Tuesday Jul 16 #

1 PM

Easy Run (Easy 60 plus strides) 1:06:34 [3] 15.31 km (4:21 / km)
ahr:125 max:153 slept:7.5

First run feeling good for a while- still a little cold today but run felt good. Did strides at half way as found a nice park.

Also managed a 60-80 min nap mid morning which was great

Monday Jul 15 #

S & C (S & C round) 33:00 [3]

I'm a bit all over place with plan and didn't S and C yesterday so squeezed it in today. Most scores lower after longish run yesterday including a very lackadaisical side plank round. Must do better....
2 PM

Easy Run (60 plus 6 hills) 1:02:54 [3] 12.04 km (5:13 / km)
ahr:123 max:140

Bit coldy to be honest. Legs felt heavy until the last hill Sprint. Not brilliant. Ran with wife and buggy

Sunday Jul 14 #

3 PM

Easy Run (Dune run) 2:00:19 [3] 26.17 km (4:36 / km) +103m 4:31 / km
ahr:137 max:164 slept:6.5 shoes: Hoka One Clifton

Not as good as the other dunes but much easier to get to. Some challenging terrain but not as lumpy.

Didn't really feel great beforehand- still not 100% but grew into it and last few KMs on the flat were c.4min pace and felt easy.

Hopefully back to 100 tomorrow

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