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Training Log Archive: Whitesheep

In the 7 days ending Feb 11:

activity # timemileskm+m
  Running (buggy/bag)5 2:02:30 13.64(8:59) 21.95(5:35) 80
  Road running3 1:26:40 9.76(8:53) 15.7(5:31) 150
  Terrain running1 40:30 5.28(7:40) 8.5(4:46)
  Off-road running1 36:05 5.78(6:15) 9.3(3:53)
  Total8 4:45:45 34.46(8:18) 55.45(5:09) 230

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Sunday Feb 11 #

4 PM

Terrain running intervals 40:30 intensity: (15:00 @1) + (20:00 @4) + (5:30 @5) 8.5 km (4:46 / km)
max:180 shoes: inov8 roclite 243 (ii)

6x1k off 90s, then 5x200m off 60s
Proper bleak conditions with sleet, snow, hail and wind. V muddy underfoot so the k’s were slow, but found some more solid ground to get my legs moving on the shorter reps
Times not v meaningful in the mud but: 3:43-3:46 and 37-38s

Road running warm up/down 25:00 [1] 4.5 km (5:33 / km)
shoes: inov8 roclite 243 (ii)

Saturday Feb 10 #

4 PM

Off-road running tempo 36:05 intensity: (10:00 @3) + (26:05 @4) 9.3 km (3:53 / km)
ahr:174 shoes: inov8 trail talon 250

3.5k to the roundabout, 2x short reps, 3.5k back with minimal gaps between, just enough to cross the road/turn round
Times (first two with the slope): 13:34, 4:20, 23, 13:48

Road running warm up/down 20:40 [1] 3.5 km (5:54 / km)
shoes: inov8 trail talon 250

Friday Feb 9 #

2 PM

Running (buggy/bag) 1:12:30 intensity: (1:00:00 @1) + (12:30 @2) 12.3 km (5:54 / km)
shoes: adidas Supernova boost (ii)

Bit of a write off the last couple of days with a lot on at work
Nice to get out for a decent time with lil, even if there was a biting N wind

Thursday Feb 8 #

8 AM

Running (buggy/bag) 10:00 [1] 2.0 km (5:00 / km)
shoes: adidas Supernova boost (ii)

Wednesday Feb 7 #

5 PM

Running (buggy/bag) 15:00 [1] 2.5 km (6:00 / km) +80m 5:10 / km
shoes: adidas Supernova boost (iii)

Tuesday Feb 6 #

6 AM

Road running hills 27:30 intensity: (15:00 @1) + (12:30 @5) 5.4 km (5:06 / km) +150m 4:28 / km
max:190 shoes: Mizuno wave ekiden

5x fast up/jog down recoveries
Pleased to be more or less in line with the Thursday group times.
Times: 2:46 (too long - wrong start point), 32, 27, 29, 26

Road running warm up/down 13:30 [1] 2.3 km (5:52 / km)
shoes: Mizuno wave ekiden

Monday Feb 5 #

8 AM

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

7 PM

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

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