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Training Log Archive: Whitesheep

In the 7 days ending Sep 17:

activity # timemileskm+m
  Off-road running2 2:56:44 23.86(7:24) 38.4(4:36) 300
  Road running3 2:41:45 23.49(6:53) 37.8(4:17) 170
  Running (buggy/bag)4 2:25:05 15.16(9:34) 24.4(5:57) 80
  Total9 8:03:34 62.51(7:44) 100.6(4:48) 550

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Sunday Sep 17 #

4 PM

Running (buggy/bag) 38:45 [1] 5.6 km (6:55 / km)
shoes: adidas Supernova boost (ii)

V chilled jog with em and lil after a christening most of the afternoon

Saturday Sep 16 #

Note

5 longest (target 165-175 km)
32.4 steady
26.4 mixed
33.2 steady
30.0 mixed
33.5 steady

Total 155.5
8 AM

Off-road running long 19:42 [3] 5.0 km (3:56 / km) +50m 3:45 / km
ahr:161 shoes: inov-8 race ultra 270

Off-road running long 1:54:08 [3] 25.0 km (4:34 / km) +150m 4:26 / km
ahr:154 shoes: inov-8 race ultra 270

4x 5k with short jogs in between, including luton park run as the second.
Aiming for marathon pace, but only really managed it on the park run. But still was a good effort on tired legs, just didn't have the energy to go quicker. Low-ish heart rate is encouraging.
Few days recovery now before I push the pace again.

Friday Sep 15 #

10 AM

Running (buggy/bag) 56:00 [1] 9.4 km (5:57 / km)
ahr:127 shoes: adidas Supernova boost (ii)

really easy, with half an eye on tomorrow

Thursday Sep 14 #

6 AM

Road running tempo 1:22:00 intensity: (23:30 @2) + (58:30 @4) 19.1 km (4:18 / km) +120m 4:10 / km
ahr:158 shoes: adidas Supernova boost (i)

James C feeling strong today and pushing the pace q hard. I just about managed to hang on 20 yards back.
9 miles in 58:30, so bang on marathon pace on an undulating route
7 PM

Road running tempo 28:45 [4] 7.5 km (3:50 / km) +50m 3:43 / km
ahr:166 shoes: Asics Hyperspeed (ii)

Picked up where I left off this morning and tried to hold on. Hard work but pleasing, really feels like I can hold on to an uncomfortable pace for longer.

Road running warm up/down 5:30 [1] 1.0 km (5:30 / km)
shoes: Asics Hyperspeed (ii)

Wednesday Sep 13 #

8 AM

Running (buggy/bag) 20:00 [1] 3.4 km (5:53 / km)
shoes: adidas Supernova boost (iii)

5 PM

Running (buggy/bag) 30:20 [1] 6.0 km (5:03 / km) +80m 4:44 / km
shoes: adidas Supernova boost (iii)

Tuesday Sep 12 #

6 AM

Road running intervals 20:30 [5] 6.0 km (3:25 / km)
max:181 shoes: adidas Supernova boost (i)

Thursday group bonus Tuesday session
12x 500m paarlauf relays with James, with Paul and Jonny being the other pairing
1:33-37 reps and similar recoveries. James is fast and competitive so it was a good workout, and we got progressively faster after an easy sighter.

Road running warm up/down 25:00 [1] 4.2 km (5:57 / km)
shoes: adidas Supernova boost (i)

Monday Sep 11 #

7 PM

Off-road running 42:54 [1] 8.4 km (5:06 / km) +100m 4:49 / km
ahr:139 shoes: adidas Supernova boost (iii)

Easy recovery running to feel. Dark and wet, autumn definitely here in the evening at least

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