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Training Log Archive: Whitesheep

In the 7 days ending Oct 28, 2018:

activity # timemileskm+mload
  Running (buggy/bag)6 2:43:28 19.2(8:31) 30.9(5:17) 21057.9
  Road running2 1:27:30 11.62(7:32) 18.7(4:41) 12035.8
  Off-road running1 57:15 7.21(7:57) 11.6(4:56) 15022.9
  S&C2 50:009.3
  Running drills1 25:30 1.99(12:49) 3.2(7:58)10.2
  Total11 6:23:43 40.02 64.4 480136.1
  [1-5]11 5:58:43

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MoTuWeThFrSaSu

Sunday Oct 28, 2018 #

2 PM

Running (buggy/bag) long 1:23:30 intensity: (23:30 @1) + (45:00 @2) + (15:00 @3) 15.6 km (5:21 / km)
ahr:144 shoes: adidas Supernova boost (iii)

8 PM

S&C 30:00 intensity: (15:00 @0) + (10:00 @1) + (5:00 @2)

yoga

Saturday Oct 27, 2018 #

9 AM

Running (buggy/bag) tempo 22:28 intensity: (10:00 @3) + (12:28 @4) 5.0 km (4:30 / km) +50m 4:17 / km
ahr:162 shoes: Mizuno wave ekiden

St Albans
Got a bit boxed in so this was a progression rather than a sustained effort. Nice though and lily enjoyed it.

Friday Oct 26, 2018 #

5 PM

Off-road running 57:15 [2] 11.6 km (4:56 / km) +150m 4:38 / km
ahr:145 shoes: inov8 race ultra 290

Thursday Oct 25, 2018 #

6 AM

Road running tempo 1:03:00 intensity: (25:00 @1) + (18:00 @3) + (20:00 @4) 14.2 km (4:26 / km) +120m 4:15 / km
ahr:156 max:177 shoes: inov8 race ultra 290

Shorter out & back from the George
Few beers and <4 hours sleep left me thinking I would quite like to tuck in for an easy one but Patrick was keen and we cranked it up nicely after a steady start.

Wednesday Oct 24, 2018 #

8 AM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km) +40m 5:24 / km
shoes: adidas Supernova boost (iii)

buggy broken so couldn’t run to nursery
3 PM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km) +40m 5:24 / km
shoes: adidas Supernova boost (iii)

Tuesday Oct 23, 2018 #

6 AM

Running drills 25:30 [2] 3.2 km (7:58 / km)
shoes: Asics Hyperspeed (ii)

Hoping to keep the routine of Tuesday mornings, but with drills + strides/hills rather than reps
Laps of the park:
Mobility - arm flicks, grapevines, hurdles
Technique/range - A skips/bum kicks, hand to foot/bum kicks, B skips/straight legs
Speed - ankling, pitter patter, fast arms
Strength - bounds, lunges
Might play around with the order a bit but that felt like a good mix

Road running warm up/down 24:30 [1] 4.5 km (5:27 / km)
ahr:144 shoes: Asics Hyperspeed (ii)

HR all over the place but avg probably about right

Monday Oct 22, 2018 #

8 AM

Running (buggy/bag) 12:30 [1] 2.58 km (4:51 / km) +40m 4:30 / km
shoes: adidas Supernova boost (iii)

6 PM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km) +40m 5:24 / km
shoes: adidas Supernova boost (iii)

didn’t feel so sprightly this evening, and a bit of doms in my glutes confirms it’s a while since I’ve run through heather
8 PM

S&C 20:00 intensity: (10:00 @0) + (10:00 @2)

core & yoga

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