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Training Log Archive: Whitesheep

In the 7 days ending Aug 27, 2017:

activity # timemileskm+mload
  Road running4 3:19:23 27.59(7:14) 44.4(4:29) 22089.9
  Off-road running3 3:06:03 28.21(6:36) 45.4(4:06) 38058.0
  Running (buggy/bag)5 2:00:00 12.8(9:22) 20.6(5:50)12.0
  Total10 8:25:26 68.6(7:22) 110.4(4:35) 600159.9

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MoTuWeThFrSaSu

Sunday Aug 27, 2017 #

11 AM

Off-road running 50:33 [2] 11.0 km (4:36 / km) +80m 4:26 / km
shoes: adidas Supernova boost (iii)

Steady around pont

Saturday Aug 26, 2017 #

Note

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

Total 143.7
8 AM

Off-road running tempo 53:00 intensity: (13:00 @3) + (40:00 @4) 18.0 km (2:57 / km) +50m 2:54 / km
ahr:165 shoes: inov-8 race ultra 270

8 miles alternating just above/below marathon pace, with a tempo parkrun after mile 3. Hard work but a good session I think.
Hit the paces I wanted on all the hard miles: 6:10-20, and the 5k in 19:10 so same pace. The easier miles slipped out to just over 7 mins by the end from 6:50s but that was ok as I was keeping the intensity up on the hard miles.
Overall it's 11 miles at marathon pace on a rough surface and a windy day, so I'm pleased.

Road running tempo 19:46 [3] 5.0 km (3:57 / km) +50m 3:46 / km
shoes: inov-8 race ultra 270

newcastle

Off-road running 43:00 [1] 8.0 km (5:23 / km) +150m 4:55 / km
shoes: inov-8 race ultra 270

Just making up the miles. Slow to start after a rough night with lil, only about 4 hours sleep. And was shot at the end.

Friday Aug 25, 2017 #

10 AM

Running (buggy/bag) 1:00:00 [1] 10.3 km (5:50 / km)
ahr:129 shoes: adidas Supernova boost (iii)

Easy loosener with lil

Thursday Aug 24, 2017 #

6 AM

Road running 1:23:34 intensity: (15:00 @2) + (55:00 @3) + (13:34 @4) 19.1 km (4:23 / km) +120m 4:15 / km
ahr:157 shoes: adidas Supernova boost (i)

Out & back to childwickbury incl 9 miles at marathon pace or thereabouts with the Thursday group
James C took it out q hard and stayed there. I was happy just to hang on with tired legs, likewise Camilla who was running well after coming 1st lady at Clacton half at the weekend
Bit slow to get going leaving the house at 5:45 with yesterday's intervals in my legs, and then barely staggered home

Wednesday Aug 23, 2017 #

2 PM

Road running intervals 44:30 [5] 10.8 km (4:07 / km) +50m 4:02 / km
max:183 shoes: inov-8 race ultra 270

2x1 mile, 2 miles, 2x1 mile, all off 2 mins jog
Hard work but kept to my target pace of just under 3:40/km, with a bit of up & down for hills/crossings/passersby.
Times: 5:50, 53, 11:50, 5:53, 52

Road running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: inov-8 race ultra 270

Tuesday Aug 22, 2017 #

7 AM

Off-road running 39:30 [2] 8.4 km (4:42 / km) +100m 4:26 / km
ahr:147 shoes: inov-8 race ultra 290

Steady + strides along the railway path

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

6 PM

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

legs felt good and loose, putting that down to strides this morning

Monday Aug 21, 2017 #

8 AM

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

12 PM

Road running 41:33 [1] 8.0 km (5:12 / km)
ahr:132 shoes: adidas Supernova boost (iii)

along embankment, bit meh as was tired and there were lots of obstacles
5 PM

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

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