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Training Log Archive: ba-ba

In the 7 days ending Nov 24:

activity # timemileskm+m
  Running - Road and Trail8 5:39:05 42.86(7:55) 68.97(4:55) 887
  Running - Trail + Terrain1 31:57 5.21(6:08) 8.39(3:49) 16
  Total8 6:11:02 48.07(7:43) 77.36(4:48) 903
averages - sleep:8.2

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MoTuWeThFrSaSu

Sunday Nov 24 #

11 AM

Running - Road and Trail 23:03 intensity: (5:00 @1) + (12:30 @2) + (5:03 @3) + (30 @4) 4.64 km (4:58 / km) +7m 4:56 / km
slept:8.5 shoes: La Sportiva Akasha

12 PM

Running - Trail + Terrain race 31:57 [5] 8.39 km (3:49 / km) +16m 3:46 / km
shoes: VJ Irock 3

NYSD XC Redcar. 3rd in a sprint with second.
Settled into the pack (Greg Jay off ahead) and covered the moves so lead much of lap 1. Bit swamped on lap 2 but let the Darlo lads do the work. Aware of them slowing me up on the wooded single track bits coming back so made sure I got ahead on lap 3. Got up to Simon from Hartlepool and worked together to get a gap. He surged with 1500m to go, I got back on and probably should have fone through him but was going to make my move on the last ditch, but he stumbled beforehand and I wasn't ready to go, then the finishing straight was too short to get past him.
Pan flat and a mix of trail and clart on the wooded bits. Moving in the right direction.

Running - Road and Trail 13:49 [1] 2.44 km (5:40 / km) +7m 5:35 / km
shoes: La Sportiva Akasha

Wd with young Dominic

Running - Road and Trail 35:06 intensity: (10:06 @1) + (25:00 @2) 7.01 km (5:01 / km) +119m 4:37 / km
shoes: La Sportiva Akasha

Topping up the miles in Guisborough.

Saturday Nov 23 #

7 AM

Running - Road and Trail 30:37 [1] 5.42 km (5:39 / km) +46m 5:25 / km
shoes: NB 1080

Easy with Hannah for her first run in 3 months
5 PM

Running - Road and Trail 42:10 intensity: (41:00 @2) + (1:10 @4) 8.93 km (4:43 / km) +117m 4:26 / km
shoes: NB 1080

Loosening myself off. Still feeling the effects of Hobgobling myself last night but felt better for this.

Friday Nov 22 #

6 AM

Running - Road and Trail 42:40 intensity: (5:00 @1) + (32:40 @2) + (5:00 @3) 8.83 km (4:50 / km) +120m 4:32 / km
slept:8.0 shoes: NB 1080

Squeezing it in when I can this weekend as moving house. Should still squeeze in Sunday's XC.

Thursday Nov 21 #

6 AM

Running - Road and Trail 23:53 intensity: (5:00 @1) + (18:53 @2) 4.98 km (4:48 / km) +37m 4:37 / km
slept:8.0 shoes: NB 1080

5 PM

Running - Road and Trail intervals 59:38 intensity: (20:00 @1) + (21:38 @2) + (18:00 @5) 13.52 km (4:25 / km) +35m 4:21 / km
shoes: NB 1080

4x1200(400) in 3.57-4.00. Felt like harder work than it probably should have but a bit of progress, weather more clement than last week.
Also 5x strides before and after.

Wednesday Nov 20 #

6 PM

Running - Road and Trail 1:08:09 intensity: (8:09 @1) + (40:00 @2) + (20:00 @3) 13.21 km (5:10 / km) +398m 4:29 / km
shoes: La Sportiva Akasha

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