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Training Log Archive: Jon X

In the 7 days ending Apr 22:

activity # timemileskm+m
  Running5 3:28:57 24.08(8:41) 38.76(5:23) 447
  Road biking1 1:49:49 30.95(3:33) 49.8(2:12) 297
  Intervals1 59:53 5.46(10:59) 8.78(6:49) 290
  Circuits1 25:00
  Pilates1 15:00
  Total7 6:58:39 60.49 97.34 1034

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MoTuWeThFrSaSu

Sunday Apr 22 #

7 PM

Running 50:40 [3] 9.34 km (5:26 / km) +183m 4:56 / km
shoes: Brooks Ghost 10

Didn't really have a plan for today after I decided not to do Balfron 10k.

Legs tired but not too bad by the end.

Saturday Apr 21 #

11 AM

Road biking 1:49:49 [3] 49.8 km (2:12 / km) +297m 2:08 / km

Really enjoyable sunny ride with James T and Rog.

First time on the bike since August last year, not sure that is the only explanation for why I was lagging miles back climbing up the braes though...

Friday Apr 20 #

5 PM

Running 38:41 [3] 7.08 km (5:28 / km) +52m 5:16 / km
shoes: Brooks Ghost 10

Thought there was just time for short trot in the sun before various guests arrived. Although in fact some of them showed up before I finished....

Thursday Apr 19 #

6 PM

Running warm up/down 15:23 [3] 2.76 km (5:35 / km) +34m 5:15 / km
shoes: Black Inov8 Apr17

Lap of most of the course to warm up. Almost misjudged it, only just back before scheduled start time!

Running race 26:46 [5] 5.85 km (4:35 / km) +75m 4:18 / km
shoes: Black Inov8 Apr17

Chacefield Wood 6km trail race, 12th place.

Didn’t even know this bit of wood existed but this (new) race was great.
Nice varied woodland (would make a decent Wed eve area), and a race of just under 100 people which had the works - inflatable start/finish arch, registration/kit tent, coffee and cake van, commentary, medal and drink and snack at the finish. Plus the hottest UK April day since 1949 or something!

Two laps, longish off track twisty turny rooty section with a couple of ditches to jump plus a drag back gradually uphill on good paths. Couple of flatter bits of track linking them at either end of the wood. Hot pace off the start so backed off a little. After that, perhaps unsurprisingly, I got a few places on the off trail section and lost a couple on the uphill bit...

Running warm up/down 12:14 [2] 1.8 km (6:49 / km) +5m 6:44 / km
shoes: Black Inov8 Apr17

Wednesday Apr 18 #

7 PM

Running 41:20 [3] 7.53 km (5:29 / km) +62m 5:16 / km
shoes: Brooks Ghost 10

Easy-but-tired jog round slightly extended Watson House loop.

Tuesday Apr 17 #

6 PM

Intervals hills 59:53 intensity: (12:21 @1) + (35:47 @3) + (11:45 @5) 8.78 km (6:49 / km) +290m 5:51 / km
shoes: Black Inov8 Apr17

Back to the hill reps. Four sets this week. Not great to start but picked up a bit for the final two sets. Still a long way to go though...

1:51; 1:08
1:55; 1:05
1:48; 1:05
1:48; 1:01

Monday Apr 16 #

6 PM

Pilates 15:00 [1]

Circuits 25:00 [3]
shoes: bargain Newtons

Running 23:53 [3] 4.42 km (5:24 / km) +37m 5:12 / km

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