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Training Log Archive: ba-ba

In the 7 days ending Feb 3, 2018:

activity # timemileskm+mload
  Running - Road13 10:38:23 86.93(7:21) 139.9(4:34) 15821389.0
  S&C3 1:05:00
  Ministry of Silly Walks1 33:00 1.32(25:03) 2.12(15:34)
  Total16 12:16:23 88.25 142.02 15821389.0
  [1-5]13 10:38:23
averages - sleep:8.1 rhr:37 weight:73.2kg

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SuMoTuWeThFrSa

Saturday Feb 3, 2018 #

8 AM

Running - Road 1:28:53 intensity: (21:43 @1) + (11:35 @2) + (38:00 @4) + (17:35 @5) 22.21 km (4:00 / km) +43m 3:58 / km
slept:8.0 weight:72.3kg shoes: Asics Gel Contend 3 Black

Out at Rother Valley. Banana at 7.45 and wrapped up in thermal and legs to remind myself this was a session not a 'race'.
18mins at 3.45
Parkrun at 17.35 (3.31s), Craig went off but after first mile gap stayed fairly similar. Another guy sat on me for a bit then we worked to hold 3.30s for the last few km, let him wind up the finish a bit.
20mins at 3.42 with Craig and Chris (2nd place) for first 15mins. Craig moving well and once solo found it a bit difficult to hold the 3.39 pace we had average up to then.
(6min/mile is 3.44 min/km).
Good cool down followed by a bacon butty. Good morning out. 6s felt a bit easier than Thursday.
10 PM

S&C 10:00 [0]

Women's CD world champs race. Despite spokilers well worth a watch

Friday Feb 2, 2018 #

7 AM

Running - Road 48:59 intensity: (5:00 @1) + (37:59 @2) + (6:00 @3) 9.42 km (5:12 / km) +239m 4:37 / km
slept:8.0 shoes: Roclite 280 #1 Blue

Morning Porter. Quads not that happy with the downhills

Running - Road 17:59 [2] 3.96 km (4:32 / km) +11m 4:29 / km
shoes: Asics Gel Impression Orange

Costume change then ITW
7 PM

Running - Road 22:20 [2] 4.43 km (5:03 / km) +92m 4:34 / km
shoes: Asics Gel Impression Orange

Late HFW via chippy. Craig said as I push the mileage I need to make sure I'm eating enough. Whilst this has never been a problem before I'm happy to follow the good Doctor's orders.
9 PM

S&C 10:00 [0]

Thursday Feb 1, 2018 #

8 AM

Running - Road 26:26 intensity: (20:00 @1) + (6:26 @2) 5.27 km (5:01 / km) +54m 4:46 / km
slept:8.0 weight:73.3kg shoes: Asics Gel Contend 3 Black

1 PM

S&C 45:00 [0]
shoes: Asics Gel Contend 3 Black

Got some input from Si to get glutes working properly. A couple new/modified exercises and doing some of current exercises with added resistance band.
And more of them, natch.
5 PM

Running - Road 1:23:32 intensity: (29:23 @1) + (16:33 @2) + (37:36 @4) 19.11 km (4:22 / km) +184m 4:10 / km
shoes: Asics Gel Contend 3 Black

6miles (act 10.1km) at 6min miles round Attercliffe with John Birch. Kept on pace but felt a bit harder than expected, more like threshold today. John pulled away in the last 1.5 miles or so. Got it done though, mightl put harder feeling down to freshness (or lack thereof).

Wednesday Jan 31, 2018 #

8 AM

Running - Road 35:05 intensity: (30:00 @1) + (5:05 @2) 7.17 km (4:54 / km) +61m 4:42 / km
slept:8.0 shoes: Asics Gel Impression Orange

Keeping it a bit easier - knee fine when warmed up but aware of potential of it throwing my 'form' off.

I find this highly relevant (if not the race positions or times!): https://www.fastrunning.com/fast-runners/2018/dave...
C • Yea, a really good article.... 1
5 PM

Running - Road 20:59 [2] 4.12 km (5:06 / km) +93m 4:35 / km
shoes: Asics Gel Impression Orange

How. Thought about heading out for a bit more but had had enough of headwind and sleet.

Tuesday Jan 30, 2018 #

8 AM

Running - Road 24:06 [1] 4.97 km (4:51 / km) +22m 4:45 / km
rhr:37 slept:8.5 shoes: Asics Gel Contend 3 Black

5 PM

Running - Road 1:24:47 intensity: (32:24 @1) + (30:47 @2) + (21:36 @5) 18.69 km (4:32 / km) +216m 4:17 / km
shoes: Asics Gel Contend 3 Black

8x800. 2:36, 30, 32, 34, 35, 36, 35, 41.

Was feeling well up for this, then caught my feet in some wire in Attercliffe on the run down and stacked it. Knee took a hit but was running OK. Got a bit excited on rep 2 which maybe brought the cliff forward to 8, 10 would have been nice, felt good for the first 7 at least.

Then run back up with Pete and John for most. John moving well on the 800s.
8 PM

Running - Road 8:53 [1] 1.55 km (5:44 / km)
shoes: Asics Gel Contend 3 Black

Rollmdown the hill from carvery

Monday Jan 29, 2018 #

8 AM

Running - Road 31:40 intensity: (25:00 @1) + (6:40 @2) 6.49 km (4:53 / km) +70m 4:38 / km
rhr:37 slept:8.5 weight:73.9kg shoes: Asics Gel Impression Orange

ITW. Feeling good, legs 'good tired'. Looking forward to cracking on.

Need to sort out my running style - my bum sticks out way too much at the moment (especially when I race).
5 PM

Running - Road 30:45 [2] 6.18 km (4:59 / km) +175m 4:22 / km
shoes: Asics Gel Impression Orange

Ministry of Silly Walks 33:00 [0] 2.12 km (15:34 / km)
shoes: Asics Gel Impression Orange

Sunday Jan 28, 2018 #

9 AM

Running - Road 1:53:59 intensity: (1:20:00 @2) + (33:59 @3) 26.34 km (4:20 / km) +323m 4:05 / km
slept:7.5 shoes: Asics Gel Contend 3 Black

16 miles at 7s. Good group, felt fine, but the thought of 10 miles further 1min/mile quicker is a bit scary so time to properly reassess.
Had a gel at 11 miles just to practise (so maybe I should have done 18 but not wanting to do too much after yesterday). Stomach felt a bit iffy after porridge 1h before starting, but I never had to stop for it.

First ever proper lap of the ressers. Though HPM and some of my OMM training have been laps, you just never see the ressers!
C • But... 2

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