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Training Log Archive: RuariCottier

In the 1 days ending May 19:

activity # timemileskm+m
  Running1 43:15 6.38(6:47) 10.27(4:13) 144
  Total1 43:15 6.38(6:47) 10.27(4:13) 144

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Su

Sunday May 19 #

12 PM

Running warm up/down 2:37 [1] 0.56 km (4:40 / km)
ahr:158 max:176 shoes: Kalenji kiprun

Easy 200m with 3x 100m strides. Included so dynamic exercises as well.

Running race 40:38 [5] 9.71 km (4:11 / km) +144m 3:54 / km
ahr:192 max:199 shoes: Kalenji kiprun

Oban ABCD ‘10k’
3rd Overall
1st 16 and Under
Wasn’t planning on doing the race but did in the end. Legs weren’t feeling the best to start with given the tempo run on Wednesday and the run yesterday but still felt decent. Went off a bit to hot but stuck with it, trying to stay with the 2 lead runners. One thing I noticed was my cadence was noticeably lower so that something to keep in mind. Fell off the lead pair but maintained a decent pace especially into the wind. Didn’t stop or slow significantly on the hill so gained some time there. Then it was just a downhill run to the finish.
Good run, could have been much quicker if legs were fresh but wouldn’t have changed the results much. Results were a bit of luck as I know at least 4 or 5 other people who weren’t there could have demolished me. Unfortunate it wasn’t exactly 10k but still nice to get out.

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