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Training Log Archive: ba-ba

In the 7 days ending Jan 31:

activity # timemileskm+m
  Running - Trail4 5:38:20 39.62(8:32) 63.77(5:18) 2070
  Running - Road4 3:01:09 24.51(7:23) 39.45(4:36) 313
  S&C6 1:40:00
  Total8 10:19:29 64.14 103.22 2384
  [1-5]7 8:39:29
averages - sleep:8 rhr:39 weight:74.1kg

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MoTuWeThFrSaSu

Sunday Jan 31 #

8 AM

Running - Trail 2:08:35 intensity: (5:00 @1) + (1:48:35 @2) + (15:00 @3) 23.88 km (5:23 / km) +885m 4:33 / km
rhr:38 slept:8.0 shoes: La Sportiva Akasha 2

Long run with a bit of purpose to get a decent amount in before work. Aerobically feel great. Legs were a bit tired on the later hills but they're still adjusting to the training.

Lovely crisp morning, saw a few deer.
7 PM

S&C 10:00 [0]

ML/Mob after a longer time at work sitting watching a metabolite analyser failing to work properly. Got through plenty of podcasts/TV though.

Saturday Jan 30 #

9 AM

Running - Road tempo 1:04:15 intensity: (14:00 @1) + (29:15 @2) + (21:00 @4) 15.5 km (4:09 / km) +127m 3:59 / km
slept:7.75 shoes: NB 1080 #2

7 x 3(2) tempo on the battersby loop. Legs felt a bit tired from Thursday but generally felt good due to the generous recoveries.

The splits on the map are horse shit - I think I did 15.07 warm up, then the session, but AP has the warm up as 18.07 so has included the first split as warm up and its mixed up from then on. Suunto intervals are different to laps so this may be the issue to raise with Ken - Suunto app and Strava have it correct.
Anyway - the flat ones were all under 3.30s. The ones with uphills were all under 3.44s. First and last very similar which is good. Avg 3.35s.

I like the idea of Thursday's moderate session, but think from now on I'll roll it into my long run - keep the legs a bit fresher for Saturday tempoes and bulk up the weekend stimulus a bit more.

S&C 15:00 [0]

WU/ML/core
5 PM

Running - Road (Double) 23:18 intensity: (10:00 @1) + (13:18 @2) 4.97 km (4:42 / km) +27m 4:34 / km
shoes: NB 1080 #2

Easy after weekend work rota.

Friday Jan 29 #

5 PM

Running - Road (easy) 55:59 intensity: (33:22 @1) + (20:57 @2) + (1:40 @4) 11.28 km (4:58 / km) +95m 4:46 / km
rhr:40 slept:8.0 shoes: NB 1080 #2

Easy with 6 x flat strides, which felt good.

We log distance, climb, sleep, hr, weight etc. But so much of running feel is based on external stresses and feelings as well. So I'm going to start making a note every friday on how I feel so I can keep better track of mood, work/life stresses and the like.

Good busy at work. Not too stressful but focussed and cracking through it. Novavax vaccine being made on our site (though I have nothing to do with it) so good high from that.
Life good. Feeling happy.

S&C 10:00 [0]

WU/ML

Thursday Jan 28 #

5 PM

Running - Road 37:37 intensity: (10:37 @1) + (25:00 @2) + (2:00 @4) 7.71 km (4:53 / km) +65m 4:41 / km
rhr:42 slept:8.0 weight:74.1kg shoes: La Sportiva Akasha 2

The other bits and 4 x hill strides which felt Ok considering

Running - Trail (moderate) 43:17 [3] 9.36 km (4:37 / km) +290m 4:00 / km
shoes: La Sportiva Akasha 2

Steady effort up and over to Hutton Village then back up to roseberry common. Feeling pretty good though may have been trying a little hard - adjusted pace seems pretty bang on, though maybe a bit rich for this stage.

S&C 25:00 [0]

Wu, core, SL, Mob.

Wednesday Jan 27 #

5 PM

Running - Trail hills 1:27:30 intensity: (20:00 @1) + (56:30 @2) + (5:00 @3) + (6:00 @5) 16.24 km (5:23 / km) +498m 4:40 / km
rhr:37 slept:7.75 shoes: La Sportiva Akasha 2

6 x 1min hills. Didn't feel quite as sprightly as I'd hoped - probably because I slid up and over the monument first - going up the road may be more beneficial for the session.
New shoes! First pair I've purchased in 15 months, but need more under the foot that can deal with some winter mud.

S&C 20:00 [0]

WU/ML/Mob

Tuesday Jan 26 #

5 PM

Running - Trail (easy) 1:18:58 intensity: (20:00 @1) + (46:58 @2) + (10:00 @3) + (2:00 @4) 14.29 km (5:32 / km) +397m 4:51 / km
slept:8.0 shoes: Xtalon 212 #10 (Roseberry)

Roseberry and moors. It was a bit windy on the top so I got to experience my new favourite sportsperson name - US Downhill skier Breezy Johnson.
4 x hill strides

S&C 20:00 [0]

Monday Jan 25 #

Note
rhr:37 slept:8.25 (rest day)

Feeling much better after last week. I'd thought 10 days off over Christmas would re-set me, but last week was definitely needed.

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