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Training Log Archive: Frey

In the 7 days ending Mar 15:

activity # timemileskm+mload
  Running9 5:20:29 36.45(8:48) 58.66(5:28) 739207.2
  Climbing1 1:30:0018.0
  S+C1 40:008.0
  Stretch and roll1 30:00
  Swim1 23:04 0.62(37:07) 1.0(23:04)4.6
  Total12 8:23:33 37.07 59.66 739237.8
  [1-5]11 7:51:21
averages - sleep:8.1

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MoTuWeThFrSaSu

Sunday Mar 15 #

Note
slept:9.0

Solid week, nice mileage
10 AM

Running 1:05:57 intensity: (51 @0) + (17:29 @1) + (5:21 @2) + (42:03 @3) + (13 @4) 8.64 km (7:38 / km) +349m 6:21 / km
ahr:160 max:184 shoes: inov-8 talons new

Seat jog/walk/sunbathe
Took a fun tumble and grazed my leg on mud?!

Saturday Mar 14 #

Note
slept:8.0

Got a bit of a cold, been on and off for quite a few weeks but just tipped it over the edge with going out on Tuesday
8 AM

Stretch and roll 30:00 [0]
ahr:65 max:85

11 AM

Running warm up/down 11:13 intensity: (3:12 @1) + (45 @2) + (7:16 @3) 1.99 km (5:38 / km) +19m 5:23 / km
ahr:161 max:180 shoes: On Cloudflow

Running 39:44 intensity: (1:19 @1) + (2:21 @2) + (12:12 @3) + (19:29 @4) + (4:23 @5) 7.98 km (4:59 / km) +109m 4:40 / km
ahr:188 max:223 shoes: On Cloudflow

KB5
Not brilliant but my first road race so I'll take it
Downhills let me down because my thigh cramped up over Braids:( kept right on Louise's tail until that happened, but got dropped on the last up hill
Ended up being less than a minute behind so I'm getting there! Decided to run with music because I can steady my breathing much easier with it in so that helped. Forgot my heart rate monitor so my wrist heart rates are very wrong... Chest was tighter than usual but recovery was very quick

Running warm up/down 15:19 intensity: (4 @0) + (2:09 @1) + (49 @2) + (12:17 @3) 2.59 km (5:56 / km) +28m 5:37 / km
ahr:164 max:180 shoes: On Cloudflow

Friday Mar 13 #

Note
slept:7.0

4 PM

Running 22:29 intensity: (1:17 @0) + (10:41 @1) + (1:21 @2) + (9:10 @3) 4.47 km (5:02 / km) +21m 4:55 / km
ahr:152 max:180 shoes: On Cloudflow

Standard meadows and links with Laura
Got cat called twice ... not cool at all

Thursday Mar 12 #

Note
slept:8.5

On clouds have finally reached their max, not done much running in them but have had them for over a year and walked to uni in them most days so not much support left
Finally got some good road shoes
6 PM

Running warm up/down 17:21 [2] 3.23 km (5:22 / km) +17m 5:14 / km
shoes: On Cloudflow

Running intervals 26:26 [4] 6.0 km (4:24 / km) +41m 4:16 / km
shoes: On Cloudflow

1mile (1), 1km (1), 400m x2
Didnt push my hardest having never done miles before but didnt even plan on the second set so really good
By myself for the second set which was nice, and got more into a rhythm with my breathing
7 PM

Running warm up/down 8:33 [1] 1.48 km (5:47 / km) +15m 5:30 / km
shoes: On Cloudflow

Wednesday Mar 11 #

Note
slept:7.5

3 AM

Running 7:43 [2] 1.51 km (5:07 / km)

Support crew with Tom C
5 PM

Climbing 1:30:00 [1]

Running 7:09 [1] 1.32 km (5:25 / km)
shoes: ON clouds

Tuesday Mar 10 #

Note
slept:6.5

Running 38:35 [3] 8.18 km (4:43 / km) +48m 4:35 / km
shoes: ON clouds

Meadows
Lap solo (running v late), euoc warm up, half a lap solo, a bit with Matt then a bit with Max then bumped into Stanwix at the end
8 AM

Swim 23:04 [1] 1.0 km (23:04 / km)

Monday Mar 9 #

Note
slept:10.5

4 PM

S+C 40:00 [1]

6 PM

Running 1:00:00 [2] 11.28 km (5:19 / km) +92m 5:07 / km
shoes: ON clouds

hmr

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