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Training Log Archive: ba-ba

In the 7 days ending Dec 2, 2016:

activity # timemileskm+mload
  Running - Road11 5:29:42 41.86(7:53) 67.38(4:54) 1591656.9
  Running - Trail3 2:40:14 20.65(7:45) 33.24(4:49) 850568.1
  S&C1 40:0040.0
  Total13 8:49:56 62.52 100.61 24411265.0
averages - sleep:7.8 weight:73.2kg

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SaSuMoTuWeThFr

Friday Dec 2, 2016 #

7 AM

Running - Road 24:08 intensity: (8:21 @1) + (15:47 @2) 4.95 km (4:53 / km) +105m 4:25 / km
ahr:128 max:144 slept:7.0 weight:73kg shoes: NB 450v3 BRIGHTBLUE

Squeezing it in.
C • Makes a change from reading... 2

Thursday Dec 1, 2016 #

8 AM

Running - Road 26:08 intensity: (16:52 @1) + (9:16 @2) 5.05 km (5:10 / km) +102m 4:42 / km
ahr:121 max:141 slept:8.0 weight:73kg shoes: NB 450v3 BRIGHTBLUE

PO and ITW
4 PM

Running - Road 19:31 intensity: (6:19 @1) + (13:04 @2) + (8 @3) 3.85 km (5:04 / km) +82m 4:35 / km
ahr:130 max:146 shoes: NB 450v3 BRIGHTBLUE

Running - Road hills 41:28 intensity: (2:46 @1) + (16:33 @2) + (7:47 @3) + (14:22 @4) 8.81 km (4:42 / km) +335m 3:57 / km
ahr:147 max:169 shoes: NB 450v3 BRIGHTBLUE

Tempoey hills on Meersbrook. Every trick in the book to get out, switched session last minute to keep things fresh.

Wednesday Nov 30, 2016 #

8 AM

Running - Road 26:34 intensity: (16:13 @1) + (10:21 @2) 5.35 km (4:58 / km) +83m 4:36 / km
ahr:122 max:142 slept:8.5 shoes: NB 450v3 BRIGHTBLUE

4 PM

Running - Road 13:11 intensity: (48 @1) + (12:23 @2) 2.3 km (5:44 / km) +117m 4:34 / km
ahr:133 max:143 shoes: NB 450v3 BRIGHTBLUE

6 PM

Running - Road 1:00:01 intensity: (8:48 @1) + (27:02 @2) + (16:51 @3) + (7:20 @4) 13.27 km (4:31 / km) +246m 4:08 / km
ahr:141 max:167 shoes: NB 450v3 BRIGHTBLUE

C.anal, New Mills, Laneside, Buggy. Laneside a good pull up. Pace eased from the top due to off-road nature and risk of ice on downhills.

Tuesday Nov 29, 2016 #

8 AM

Running - Road 19:46 intensity: (8:38 @1) + (11:08 @2) 3.96 km (4:59 / km) +51m 4:41 / km
ahr:126 max:138 slept:8.0 weight:73.3kg shoes: NB 450v3 BRIGHTBLUE

6 PM

Running - Road 16:33 intensity: (2:26 @1) + (14:07 @2) 3.43 km (4:49 / km) +55m 4:28 / km
ahr:132 max:143 shoes: NB 450v3 BRIGHTBLUE

Running - Trail 32:58 intensity: (2:14 @1) + (4:43 @2) + (3:24 @3) + (22:37 @4) 8.14 km (4:03 / km) +60m 3:54 / km
ahr:157 max:170 shoes: Saucony Kilkenny XC5

6x4(1). All in the 3:40s apart from the first (3:31) and last (3:51) which was as expected and about as consistent as I get. Pretty frozen underfoot, good start to the winter.

Running - Road 17:14 intensity: (3:48 @1) + (12:30 @2) + (56 @3) 3.38 km (5:06 / km) +92m 4:29 / km
ahr:132 max:146 shoes: NB 450v3 BRIGHTBLUE

Monday Nov 28, 2016 #

4 PM

Running - Road 10:41 intensity: (2:28 @1) + (7:46 @2) + (27 @3) 2.03 km (5:17 / km) +60m 4:36 / km
ahr:131 max:149 slept:7.5 weight:73.4kg shoes: NB 450v3 BRIGHTBLUE

Body not feeling too bad considering yesterday's warm down consisted of a chip butty
5 PM

S&C 40:00 [1]
shoes: NB 450v3 BRIGHTBLUE

6 PM

Running - Road 41:43 intensity: (6:18 @1) + (26:26 @2) + (6:14 @3) + (2:45 @4) 8.25 km (5:04 / km) +189m 4:32 / km
ahr:139 max:160 shoes: NB 450v3 BRIGHTBLUE

Sunday Nov 27, 2016 #

10 AM

Running - Road 12:44 [2] 2.75 km (4:38 / km) +74m 4:05 / km
shoes: Brookes Cascadia 10

"a couple of pints before tea" resulted in 5 pints (and a pair of Bedwells), then back into town for 4 more after tea, then a chicken burger and chips.

felt not too bad. Jogged to The Grouse and had a token warm-up up moor field road which hurt.

Running - Trail race 36:52 [5] 8.37 km (4:24 / km) +383m 3:35 / km
shoes: VJ Irock2

Famous Grouse, 2nd, 27s behind Jack Ross.

Got going OK on the first climb and then Jack started walking for a bit when you should run all of this. Reeled him in and decided to go straight through him, bollocks to any tactical racing, just put it all out there. He reeled me back in on the XC fields, sort of expected, I stayed with but when we hit the climb of Foxholes clough I was done and he was moving OK.

Fairly pleasing after last night and 4 weeks off.

New shoes were good!

Saturday Nov 26, 2016 #

1 PM

Running - Trail 1:30:24 intensity: (35 @1) + (29:01 @2) + (30:24 @3) + (30:24 @4) 16.73 km (5:24 / km) +407m 4:49 / km
ahr:151 max:164 shoes: Mudclaw 300 B/R

Up to Cut Gate before a splash and a hack on the Watershed before heading back to Langsett.

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