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Training Log Archive: ba-ba

In the 7 days ending Dec 10, 2017:

activity # timemileskm+m
  Running - Road and Trail8 6:31:05 52.93(7:23) 85.18(4:35) 836
  S&C1 30:00
  Total9 7:01:05 52.93 85.18 836
  [1-5]8 6:31:05
averages - sleep:8.6 rhr:42 weight:72.7kg

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Sunday Dec 10, 2017 #

9 AM

Running - Road and Trail 1:12:31 [2] 13.85 km (5:14 / km) +301m 4:43 / km
slept:8.5 shoes: Asics Gel Contend 3 Black

Pre breakie. Onto some dirt tracks inland from Arrecife, then saw a volcano so staggered up and minced down it. Had some more tracks planned to loop back but some loose dogs put paid to that.
Thought I'd got away with yesterday but quads siezed up a bit at the end. Bit warm.

Saturday Dec 9, 2017 #

9 AM

Running - Road and Trail 18:33 intensity: (5:00 @1) + (10:00 @2) + (3:33 @3) 3.98 km (4:40 / km)
shoes: Asics Gel Contend 3 Black

Running - Road and Trail race 1:18:34 intensity: (58:34 @4) + (20:00 @5) 21.1 km (3:43 / km) +79m 3:39 / km
shoes: Asics Gel Contend 3 Black

Lanzarote Half Marathon.

After running sensibly last weekend decided I'd go the other way and just have a bash at 75mins today.
Through 5km bang on (17.45) but already knew it wasn't going to stick. I slowed quite a bit but never died. Daverams came past at 15km and eased away but only took 100m out of me to the finish.

Good to have a go at racing differently, doubt I'll try it again though. Strong but no speed endurance. Need to get on the tempos soonish. On the plus side, was about 7.5mins down on Jack Morris, which is comparable to last week once the extra 3 miles are taken into account. Smashed by Emma Pallant though (73)

Garmin says 20.9. Strava says 213m elevation (lol)

Friday Dec 8, 2017 #

6 PM

Running - Road and Trail 30:43 intensity: (10:00 @1) + (19:43 @2) + (1:00 @3) 6.69 km (4:36 / km) +36m 4:28 / km
shoes: Asics Gel Contend 3 Black

Areciffe Christmas lights and some strides. Felt better than yesterday but calves a bit tender

Thursday Dec 7, 2017 #

5 PM

Running - Road and Trail 43:47 [1] 8.78 km (4:59 / km) +51m 4:51 / km
slept:8.0 shoes: Asics Gel Contend 3 Black

Jog to the expo with Dave and Tom along the end of the race route to the expo. Some barren industrial land followed by tourist accomodation. Felt like a sack of shit, hopefully just the travel though the prevailing wind is a headwind.

Wednesday Dec 6, 2017 #

Note
slept:9.0 weight:72.6kg (rest day)

Tuesday Dec 5, 2017 #

8 AM

Running - Road and Trail 25:48 intensity: (20:48 @1) + (5:00 @2) 5.29 km (4:52 / km) +46m 4:40 / km
slept:9.0 weight:72.8kg shoes: Asics Gel Contend 3 Black

Calves still sore but getting better, achilles niggle disappeared quickly and felt fairly loose.
4 PM

Running - Road and Trail 19:57 [2] 4.07 km (4:54 / km) +89m 4:25 / km
shoes: Asics Gel Contend 3 Black

Running - Road and Trail 43:40 intensity: (13:15 @1) + (9:25 @2) + (1:00 @3) + (20:00 @5) 9.89 km (4:25 / km) +96m 4:13 / km
shoes: Xtalon 212 #8 (Borrowdale'16)

4x5min on endcliffe then some strides. Solo due to time constraints. Cut from 5 to 4 to be sensible. Felt pretty good, not particularly fast, bit soft but no mud spatter so not proper Endcliffe winter conditions. Tried to surge twice on last lap of reps 2-4 to keep me going and also to mimic getting on groups, aware my first XC will be Yorkshire champs so need a bit of 'race prep' wherever I can get it.

Monday Dec 4, 2017 #

8 AM

Running - Road and Trail 24:12 [1] 4.94 km (4:54 / km) +25m 4:47 / km
rhr:42 slept:8.5 shoes: Asics Gel Contend 3 Black

Jog ITW via market.

Calves and quads a bit sore so will need to work on them. Hopefully this will also ease my R achilles, which has been a bit niggly of late but is very tender, especially over my heel lump, this morning. A short stretch of calves and quads in Endcliffe park after 6 mins had it grumbling much less for the rest of the run.
2 PM

S&C 30:00 [0]
shoes: Asics Gel Contend 3 Black

Some good rolling on calf as well.
5 PM

Running - Road and Trail 33:20 intensity: (10:00 @1) + (23:20 @2) 6.59 km (5:04 / km) +113m 4:40 / km
shoes: Asics Gel Contend 3 Black

How via station. Bumped into Chloe and Coombs disappearing down an alley, wearing matching reflective tabbards.

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