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Training Log Archive: Whitesheep

In the 7 days ending Aug 20:

activity # timemileskm+m
  Off-road running2 3:24:53 27.46(7:28) 44.2(4:38) 440
  Road running3 2:33:43 20.75(7:24) 33.4(4:36) 170
  Running (buggy/bag)6 1:56:00 12.75(9:06) 20.52(5:39) 160
  Total11 7:54:36 60.97(7:47) 98.13(4:50) 770

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Sunday Aug 20 #

Note
(rest day)

Busy day for lily may's first birthday bbq, so no time really for a run

Saturday Aug 19 #

Note

5 longest (target 165-175 km)
32.4 steady
26.4 mixed
33.2 steady
24.5 mixed
25.7 steady

Total 142.2
9 AM

Off-road running long 2:26:53 [3] 32.4 km (4:32 / km) +290m 4:20 / km
ahr:157 shoes: inov-8 race ultra 270

Sundays long run rescheduled for today.
Very pleased with how it went. Planned to be a bit quicker than a few weeks ago, but still would have been happy 2-3 mins slower than this.

Friday Aug 18 #

7 PM

Off-road running 58:00 intensity: (45:00 @1) + (13:00 @2) 11.8 km (4:55 / km) +150m 4:37 / km
ahr:137 shoes: inov-8 race ultra 290

Nice steady dusk run to gustard wood

Thursday Aug 17 #

6 AM

Road running 1:23:02 intensity: (1:00:00 @2) + (23:02 @3) 17.6 km (4:43 / km) +120m 4:34 / km
ahr:146 shoes: adidas Supernova boost (i)

All of us had one reason or another for taking it a bit easier this week, so we did. Still wound up nicely towards the end.
7 PM

Road running tempo 26:21 [4] 7.0 km (3:46 / km) +50m 3:38 / km
ahr:170 shoes: Asics Hyperspeed (ii)

A good sign the training is working, as I've struggled with these runs in the past but this felt good.

Road running warm up/down 8:20 [1] 1.5 km (5:33 / km)
shoes: Asics Hyperspeed (ii)

Wednesday Aug 16 #

7 AM

Running (buggy/bag) 27:30 [1] 5.0 km (5:30 / km) +80m 5:06 / km
ahr:139 shoes: adidas Supernova boost (iii)

4 PM

Running (buggy/bag) 36:30 [2] 6.5 km (5:37 / km) +80m 5:17 / km
shoes: adidas Supernova boost (iii)

Tuesday Aug 15 #

7 AM

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

1 PM

Road running intervals 26:00 [5] 5.5 km (4:44 / km)
max:182 shoes: Asics Hyperspeed (ii)

500m reps, usual 3x3 along embankment
More chaotic than usual with roadworks, but the second set were about what I was after: 1:45, 39, 35. Had the usual problems picking up gps but i expect that now.
Was not feeling great and thought about sitting this out, but decided I'd give it a go and just call it strides if I wasn't up to much. Pleased I went as it energised me.

Road running warm up/down 10:00 [1] 1.8 km (5:33 / km)
shoes: Asics Hyperspeed (ii)

5 PM

Running (buggy/bag) 7:00 [1] 1.3 km (5:23 / km)
shoes: adidas Supernova boost (iii)

Monday Aug 14 #

8 AM

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

v easy, recovered now but still feeling a bit short of energy
6 PM

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

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