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Training Log Archive: Whitesheep

In the 7 days ending Jan 21:

activity # timemileskm+m
  Road running2 2:26:53 19.63(7:29) 31.59(4:39) 160
  Running (buggy/bag)3 1:33:00 9.69(9:36) 15.6(5:58) 160
  Off-road running1 1:27:00 11.87(7:20) 19.1(4:33) 120
  S&C2 45:00
  Total8 6:11:53 41.19 66.29 440
  [1-5]7 5:41:53

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Sunday Jan 21 #

10 AM

Road running race 1:04:43 [5] 10.0 mi (6:28 / mi) +160m 6:10 / mi
ahr:176 shoes: Mizuno wave ekiden

Fred Hughes 10
Tough run with the undulating course and cold snowy weather.
Have that post marathon feeling of being efficient in third gear but lacking fifth. Kept losing places on the hills.
Hope there are quicker races to come soon as I get a few more speedy sessions under my belt.

Road running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: Mizuno wave ekiden

Saturday Jan 20 #

3 PM

Running (buggy/bag) 38:00 [1] 5.6 km (6:47 / km)
shoes: adidas Supernova boost (ii)

Gentle trot out to see the horses with em and lil
7 PM

S&C 20:00 [0]

runner’s yoga, really helped with a couple of issues and I should do this 2-3 times a week

Thursday Jan 18 #

6 AM

Off-road running tempo 1:27:00 [3] 19.1 km (4:33 / km) +120m 4:25 / km
ahr:163 shoes: inov8 trail talon 250

Usual childwickbury out & back in 64 mins - slowest ever for the 9 miles but it was blustery conditions and I had half an eye on Sunday

Wednesday Jan 17 #

8 AM

Running (buggy/bag) 27:30 [2] 5.0 km (5:30 / km) +80m 5:06 / km
shoes: adidas Supernova boost (iii)

5 PM

Running (buggy/bag) 27:30 [2] 5.0 km (5:30 / km) +80m 5:06 / km
shoes: adidas Supernova boost (iii)

Tuesday Jan 16 #

6 AM

Road running 24:30 intensity: (9:00 @1) + (15:30 @5) 5.0 km (4:54 / km)
max:185 shoes: Asics Hyperspeed (ii)

10x 450m off 60s
Speed session with paul, who was just a bit stronger especially uphill/into the wind. V good session trying to hold on to him, though the elastic snapped after the 7th rep. With hindsight the second one was too fast and I eventually paid for it.
Wheathampstead Rd is a great stretch, quiet and well lit
Times for the odds/downhill: 1:31, 30, 29, 30, 33
and for the evens/uphill: 1:29, 33, 32, 35, 37

Road running warm up/down 42:40 [1] 8.0 km (5:20 / km)
shoes: Asics Hyperspeed (ii)

Monday Jan 15 #

7 PM

S&C 25:00 intensity: (10:00 @0) + (15:00 @1)

yoga, not 100% committed I have to admit

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