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Training Log Archive: Whitesheep

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Running (buggy/bag)7 1:37:30 10.41(9:22) 16.75(5:49)
  Road running2 1:26:40 11.81(7:20) 19.0(4:34)
  Off-road running1 25:40 3.42(7:31) 5.5(4:40)
  S&C1 20:00
  Total10 3:49:50 25.63 41.25
  [1-5]10 3:34:50

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MoTuWeThFrSaSu

Friday Sep 23, 2016 #

8 AM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: adidas Supernova boost (i)

12 PM

Road running intervals 27:00 intensity: (22:00 @4) + (5:00 @5) 6.5 km (4:09 / km)
shoes: adidas Supernova boost (i)

4x 1 mile off 90s along the embankment
Hoping to keep the effort level at tempo/cruise for these while sticking below 3:40/km, to get a sense of whether that's a realistic 10k pace. Felt pretty good but worked hard towards the end of the last two.
Lovely day for it, sunny but crisp
Times: 5:47, 43, 24 (stopped one bench early but on pace), 40

Road running warm up/down 14:30 [1] 2.8 km (5:11 / km)
shoes: adidas Supernova boost (i)

Thursday Sep 22, 2016 #

6 PM

Off-road running 25:40 [2] 5.5 km (4:40 / km)
shoes: inov-8 race ultra 270

mashalls heath loop, winter route as the path has been cleared beautifully by someone

S&C 20:00 intensity: (15:00 @0) + (5:00 @1)

yoga

Wednesday Sep 21, 2016 #

8 AM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: Asics 2000

6 PM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: Asics 2000

Tuesday Sep 20, 2016 #

8 AM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: adidas Supernova boost (i)

12 PM

Road running intervals 28:40 intensity: (8:00 @1) + (20:40 @5) 7.0 km (4:06 / km)
shoes: adidas Supernova boost (i)

2 sets of 400/600/800/600/400 around green park. 1 min between reps, 5 between sets
Felt excessively hard at times but times of 1:20/2:00/2:45 +/- change are fine

Road running warm up/down 16:30 [1] 2.7 km (6:07 / km)
shoes: adidas Supernova boost (i)

6 PM

Running (buggy/bag) 7:30 [1] 1.3 km (5:46 / km)
shoes: adidas Supernova boost (i)

Monday Sep 19, 2016 #

7 AM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: Asics 2000

6 PM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: Asics 2000

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