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Training Log Archive: ba-ba

In the 7 days ending Dec 3, 2017:

activity # timemileskm+m
  Running - Road and Trail9 5:55:14 49.52(7:10) 79.7(4:27) 718
  Running - Trail + Terrain1 1:49:21 11.01(9:56) 17.71(6:10) 606
  Total10 7:44:35 60.53(7:41) 97.41(4:46) 1324
averages - sleep:8.6

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MoTuWeThFrSaSu

Sunday Dec 3, 2017 #

8 AM

Running - Road and Trail 19:43 intensity: (8:00 @1) + (10:00 @2) + (1:43 @3) 4.36 km (4:32 / km) +35m 4:21 / km
slept:8.0 shoes: Asics Gel Contend 3 Black

Public transport to the race, comfy 20mins to prepare and do some strides.
10 AM

Running - Road and Trail race 57:56 [5] 16.1 km (3:36 / km) +135m 3:27 / km
shoes: NB 590v5 SpeedRide

Stockport 10. My first proper road race since Thirsk10 in March 2013 (a replacement for a snowed-off skyline). Just wanted to feel comfortable at 3.43min/km (6min/miles) and try and dip my pb (58.50), successful on both counts so satisfactory day out, though we'll see what state my calves are in tomorrow.

Faffy wiggling around the housing estates of Offerton and Romiley and traffic dodging kept a bit of interest. A couple of good drags and a muddied up farm track suited me and I was strong up the final climb. A couple of guys pulled away from me at about 1.5 miles, but other than that I was only ever passing people. 1st lady asked to work together and she sat in my back pocket for 2.5 miles until when we hit the first hill, which is where I started most of my passing.

13th. The Stockport Jacks 1-2 in 51:10/40ish
11 AM

Running - Road and Trail 31:23 [1] 5.94 km (5:17 / km) +30m 5:09 / km
shoes: Asics Gel Contend 3 Black

Couple of laps of the park with little Rob (5th in 54.30ish) the to and from bus stops.

Half mara next weekend. Hopefully get a good few weeks in with a bit of speed before Ribble, though xmas shit (and lure of fells) will have to be monitored.

Saturday Dec 2, 2017 #

10 AM

Running - Trail + Terrain 1:49:21 [2] 17.71 km (6:10 / km) +606m 5:16 / km
slept:8.5 shoes: Mudclaw 300 'Classic' green

SPOOK/AROS ceasefire after Sarah's speech last weekend, with Johniffer Ropez, Coombs and Doug.
Up Grindslow then west round the skyline (with a 633 diversion) to Hollins. Lovely drive over, piss all view. Woolpacks need a scouting (avoiding the old line i pressume)

Friday Dec 1, 2017 #

8 AM

Running - Road and Trail 23:46 intensity: (13:46 @1) + (10:00 @2) 4.97 km (4:47 / km) +46m 4:34 / km
slept:9.0 shoes: Asics Gel Contend 3 Black

ITW, slippery in places.

Given how my bum sticks out when I run and the general flailing of arms, maybe I missed my calling as a speed-skater.
6 PM

Running - Road and Trail 56:20 intensity: (9:20 @1) + (31:00 @2) + (16:00 @4) 12.91 km (4:22 / km) +132m 4:09 / km
shoes: Asics Gel Contend 3 Black

2x8min tempo around Kelham island. Just about managed to feel 6min miles.

Thursday Nov 30, 2017 #

Note

Felt naff as day went on so did nothing in afternoon.
9 AM

Running - Road and Trail 22:09 intensity: (3:00 @1) + (19:09 @2) 4.8 km (4:37 / km) +27m 4:30 / km
slept:8.0 shoes: Asics Gel Contend 3 Black

A few unnecessary beers last night. Slovenly start.

Wednesday Nov 29, 2017 #

8 AM

Running - Road and Trail 25:45 [1] 5.09 km (5:04 / km) +28m 4:55 / km
slept:8.5 shoes: Asics Gel Contend 3 Black

ITW via market
5 PM

Running - Road and Trail 40:47 intensity: (3:00 @1) + (27:47 @2) + (10:00 @3) 8.1 km (5:02 / km) +206m 4:28 / km
shoes: Asics Gel Contend 3 Black

All for sacking it off and getting the bus home but got some climb done and felt better for it

Tuesday Nov 28, 2017 #

5 PM

Running - Road and Trail 1:17:25 intensity: (7:00 @1) + (42:25 @2) + (1:00 @3) + (27:00 @5) 17.43 km (4:26 / km) +80m 4:20 / km
slept:9.5 shoes: Asics Gel Contend 3 Black

4x2km.
Happy to sit at 80s laps or so today, churning it out and feeling comfortable. The SPOOK colonic resulted in a delayed 4th rep so was solo for the last 1600, but happy to drop <10s
Then back to top of West street with Craig.

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