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Training Log Archive: Whitesheep

In the 7 days ending Feb 4:

activity # timemileskm+mload
  Road running5 3:06:57 25.65(7:17) 41.28(4:32) 18074.5
  Running (buggy/bag)4 1:10:00 7.91(8:51) 12.73(5:30) 807.0
  S&C2 50:001.0
  Off-road running1 25:00 2.17(11:30) 3.5(7:09) 603.4
  Total10 5:31:57 35.73 57.5 32085.9
  [1-5]9 4:51:57

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Sunday Feb 4 #

7 PM

S&C 30:00 intensity: (20:00 @0) + (10:00 @1)

Saturday Feb 3 #

9 AM

Road running tempo 18:02 [5] 5.0 km (3:36 / km) +20m 3:32 / km
ahr:174 shoes: Mizuno wave ekiden

Newcastle
Thought the best tactic would be to go out hard on the uphill first k then try to hang on. Think I tried a bit too hard to hang on to the Kent AC wedding squad who finished in the low 16s though.
3:36, 34, 38, 41, 32

Off-road running 25:00 intensity: (22:00 @1) + (3:00 @3) 3.5 km (7:09 / km) +60m 6:35 / km
shoes: Mizuno wave ekiden

Warm up & down and a few cheeky hill reps with em

Friday Feb 2 #

5 PM

Road running 35:40 [1] 7.3 km (4:53 / km)
ahr:141 shoes: inov8 trail talon 250

Lap of the estate, felt v efficient

Thursday Feb 1 #

6 AM

Road running tempo 1:24:45 intensity: (25:20 @1) + (20:00 @3) + (39:25 @4) 19.2 km (4:25 / km) +120m 4:17 / km
shoes: adidas Supernova boost (ii)

Usual childwickbury out & back
A world away from last week, felt pretty decent and pushed the pace from the front Still ~2 mins slower than my best but feeling good again.
9 miles in 59:25

Wednesday Jan 31 #

4 PM

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

Tuesday Jan 30 #

8 AM

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

6 PM

Road running 12:30 [1] 2.58 km (4:51 / km)
shoes: adidas Supernova boost (ii)

8 PM

S&C 20:00 [0]

Monday Jan 29 #

8 AM

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

6 PM

Running (buggy/bag) 12:30 [1] 2.58 km (4:51 / km)
shoes: adidas Supernova boost (iii)

Road running intervals 19:00 intensity: (7:00 @1) + (12:00 @5) 4.0 km (4:45 / km)
shoes: adidas Supernova boost (iii)

8x 450m off 60s
Em has an early start tomorrow so ran some reps tonight instead, only had time for 8 vs 10 last time but otherwise the same
Much better this time
Times for the odds/downhill: 1:34 (sighter), 28, 28, 27
and for the evens/uphill: 1:30, 30, 30, 32 (interrupted by a car)

Road running warm up/down 17:00 [2] 3.2 km (5:19 / km) +40m 5:00 / km
shoes: adidas Supernova boost (iii)

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