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Training Log Archive: Whitesheep

In the 7 days ending Jul 23, 2017:

activity	#	time	miles		km		+m	load
Off-road running	4	5:34:04	44.93	(7:26)	72.3	(4:37)	585	172.2
Running (buggy/bag)	4	3:16:04	21.13	(9:17)	34.0	(5:46)		39.2
Road running	2	2:09:55	16.09	(8:04)	25.9	(5:01)	170	35.6
Running drills	1	10:00						2.0
Total	8	11:10:03	82.15		132.2		755	249.1

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Sunday Jul 23, 2017 #

7 AM

Off-road running long 2:39:26 33.2 km (4:48 / km) +275m 4:37 / km
ahr:145 shoes: adidas Supernova boost (i)

First real long run, and the end of the first block of training. Good confidence boost - the numbers for this run (and this week) are a good amount better than for the last long run (and biggest week) of my abingdon build up.

Saturday Jul 22, 2017 #

8 AM

Off-road running tempo 19:28 5.0 km (3:54 / km) +50m 3:42 / km
ahr:168 shoes: Asics Hyperspeed (ii)

St Albans
Steady marathon pace effort, although intensity crept up so a bit quicker than that really

Road running 1:33:55 19.5 km (4:49 / km) +170m 4:37 / km
ahr:150 shoes: Asics Hyperspeed (ii)

Park run sandwich over childwickbury. Took a while to ease into it, but was going strong back into harpers

Friday Jul 21, 2017 #

3 PM

Running (buggy/bag) 41:00 [1] 6.9 km (5:57 / km)
ahr:127 shoes: adidas Supernova boost (i)

Thursday Jul 20, 2017 #

3 PM

Off-road running long 2:02:30 [3] 25.7 km (4:46 / km) +260m 4:32 / km
ahr:154 shoes: inov8 race ultra 270

Another slight extension to my thurs afternoon ayot st Lawrence loop. Last half an hour felt hard.

Wednesday Jul 19, 2017 #

10 AM

Running (buggy/bag) 55:00 [1] 9.0 km (6:07 / km)
ahr:127 shoes: inov8 race ultra 290

Didn't sleep well at all, probably still a bit keyed up, so just went as slow as I needed to

Tuesday Jul 18, 2017 #

10 AM

Running (buggy/bag) 50:21 [1] 9.3 km (5:25 / km)
ahr:141 shoes: adidas Supernova boost (ii)

steady with hannah from the club, i'm putting the faster pace down to her lighter baby and buggy :-)

7 PM

Off-road running intervals 32:40 8.4 km (3:53 / km)
max:185 shoes: Asics Hyperspeed (ii)

3 sets of 3 mins (90s) and 3x1 min (60s), 2 mins between sets
Didn't plan to run fast but mara yamauchi was special guest coach so felt it was a night to join in. Cruised the first rep - and then felt stronger and stronger through the reps. Ended up a very sharp session, not planned but it would have been a shame to waste the good feeling.
Around 3:30/km for the 3 mins and 3:10/km for the 1mins. Pleased with those given I was running within myself.
Also tried to push a reasonable jog on the recoveries as that is going to be a theme of this marathon plan.

C • nice work mate. looking qu... 1

Road running warm up/down 36:00 [1] 6.4 km (5:37 / km)
shoes: Asics Hyperspeed (ii)

Running drills 10:00 [1]

First time in ages, Mara's emphasis was on plantar flexion

Monday Jul 17, 2017 #

1 PM

Running (buggy/bag) 49:43 [1] 8.8 km (5:39 / km)
ahr:135 shoes: adidas Supernova boost (ii)

recovery with lil, definitely feel ready to push on this week

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