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Training Log Archive: Whitesheep

In the 7 days ending Apr 7:

activity # timemileskm+mload
  Running (buggy/bag)5 2:55:58 19.04(9:14) 30.65(5:44) 3335.2
  Road running2 1:12:48 9.46(7:42) 15.22(4:47) 5736.6
  S&C2 1:05:0022.3
  Off-road running1 45:00 5.28(8:31) 8.5(5:18)17.0
  Total10 5:58:46 33.78 54.37 89111.0
  [1-5]10 5:38:46

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MoTuWeThFrSaSu

Sunday Apr 7 #

12 PM

Road running 16:20 intensity: (6:20 @2) + (10:00 @5) 4.03 km (4:03 / km)
ahr:173 max:187 shoes: Brooks Mach 18

2 sets of 800/200/400/200 with 100 walk/jog between reps and 1km easy jogging between sets
Hit my times almost spot on this time. Felt hard though, not quite as sprightly today.
2:40, 36, 75, 32
2:39, 35, 74, 31

Road running warm up/down 20:00 [1] 3.5 km (5:43 / km)
shoes: New Balance 1500

Saturday Apr 6 #

7 PM

Road running 36:28 [3] 7.69 km (4:45 / km) +57m 4:35 / km
ahr:146 max:167

10 PM

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

Friday Apr 5 #

2 PM

Running (buggy/bag) 1:14:58 [1] 12.65 km (5:56 / km) +33m 5:51 / km
ahr:134 max:156 shoes: inov8 race ultra 290

Wednesday Apr 3 #

7 AM

Running (buggy/bag) 35:00 [1] 6.0 km (5:50 / km)
shoes: inov8 parkclaw

very tired legs for this one
6 PM

Running (buggy/bag) 20:00 [1] 3.5 km (5:43 / km)
shoes: inov8 parkclaw

Tuesday Apr 2 #

7 AM

S&C 35:00 [3]

weights, definitely noticeably stronger
7 PM

Off-road running intervals 45:00 intensity: (23:00 @1) + (16:00 @2) + (6:00 @5) 8.5 km (5:18 / km)
max:183 shoes: Asics Hyperspeed (ii)

And all of a sudden evening daylight runs are a thing
2 sets of 5x 200m with 100m walk recoveries and a few mins jogging between sets
Overall pleased with the pace but I will need to get a bit better at fine tuning at these faster paces as I was a bit all over the place. Although not helped by the last few being in gathering gloom and the last one finishing up a ramp, bit of a misjudgement there.
Times: 32-35 secs, if anything a touch quick as I’d have been happy enough with 35-36

Monday Apr 1 #

7 AM

Running (buggy/bag) 26:00 [1] 5.0 km (5:12 / km)
shoes: Icebug Bugforce

ITW via various parks around St P, nice
6 PM

Running (buggy/bag) 20:00 [1] 3.5 km (5:43 / km)
shoes: Icebug Bugforce

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