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Training Log Archive: Whitesheep

In the 7 days ending Nov 24:

activity # timemileskm+mload
  Running (buggy/bag)8 4:24:51 24.63(10:45) 39.64(6:41) 17953.0
  Road running4 3:02:22 24.87(7:20) 40.03(4:33) 331102.1
  S&C1 35:006.8
  Total12 8:02:13 49.5 79.67 510161.8
  [1-5]12 7:37:13

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Sunday Nov 24 #

Note
(sick)

This week feels a bit light on miles. That’s down to long shopping trip on Friday and being a bit ill on Sunday. Hopefully just a temporary blip, and with Tuesday hills, Thursday morning tempo and a Sunday race at least there was a good amount of quality in there.
10 AM

Road running race 29:22 [5] 5.0 mi (5:52 / mi) +10m 5:50 / mi
ahr:173 max:182 (sick) shoes: Saucony Type A

Hatfield 5
Feeling drained when I woke up and cold-y, but all above the neck so thought I had nothing to lose running a short race. It was a shame though as I thought this could have been a good one for me.
As it was I was still pleased enough with the time even if it was a bit of a slog. A warm up would surely have helped but I was only in the mood once the race atmosphere took over.

Saturday Nov 23 #

10 AM

Running (buggy/bag) 42:42 [1] 6.4 km (6:40 / km) +24m 6:33 / km
ahr:122 max:134 (sick) shoes: ASICS 2000 (ii)

4 PM

Running (buggy/bag) 23:03 [1] 3.2 km (7:12 / km) +40m 6:47 / km
ahr:126 shoes: Icebug Bugforce

Hilly ish with the double.

Road running 23:18 [2] 4.6 km (5:04 / km) +40m 4:51 / km
ahr:138 (sick) shoes: Icebug Bugforce

And then a short loop at a more purposeful pace, just to see how I was. Not great, not terrible.

Friday Nov 22 #

8 AM

Running (buggy/bag) 35:00 [1] 5.3 km (6:36 / km)
shoes: ASICS 2000 (ii)

Thursday Nov 21 #

5 AM

Road running tempo 1:01:07 intensity: (11:07 @1) + (10:00 @3) + (30:00 @4) + (10:00 @5) 14.28 km (4:17 / km) +101m 4:08 / km
ahr:159 max:177 shoes: New Balance 1500 (ii)

With paul, Giles and new guy George. I took on the tradition of leading out a quick one for the first-timer - knowing though that he is quicker than me and he duly ran off the front at the 3/4 mark.
Good strong run though especially with 70-odd miles in my legs and by starting and stopping at the George it was ever so slightly short of a full on Thursday run, so I hope I’ll be reasonably fresh to see what my shape is like over 5 miles on Sunday.
Feeling good at the moment though. This run was not far off at all from where I was just before Valencia when I was surely in 2:50 shape on a good day. With a good base and still 10 full weeks before tapering I know I can still get a good chunk quicker.
Incidentally now 2019 is my biggest ever training year with 6 weeks to spare.
4 PM

Running (buggy/bag) 18:13 [1] 2.6 km (7:00 / km) +54m 6:21 / km
ahr:134 shoes: ASICS 2000 (ii)

Wednesday Nov 20 #

8 AM

Running (buggy/bag) 20:00 [1] 3.0 km (6:40 / km)
shoes: ASICS 2000 (ii)

2 PM

Running (buggy/bag) 1:01:40 [1] 9.83 km (6:16 / km) +36m 6:10 / km
ahr:122 max:135 shoes: Icebug Bugforce

5 PM

Running (buggy/bag) 20:00 [1] 2.6 km (7:42 / km)
shoes: ASICS 2000 (ii)

A bit of a struggle with the double buggy. Got home and found out the suspension adjustment clips had come loose (probably a long time ago) so no wonder it felt a bit bogged down.

Tuesday Nov 19 #

10 AM

Running (buggy/bag) 44:13 [1] 6.7 km (6:36 / km) +25m 6:29 / km
ahr:122 max:136 shoes: ASICS 2000 (ii)

Good loosener
7 PM

Road running hills 25:10 intensity: (15:10 @1) + (10:00 @5) 5.4 km (4:40 / km) +140m 4:08 / km
max:177 shoes: New Balance 1500 (ii)

Usual pyramid plus a bonus full rep. With Karl, him pushing the pace most reps. Harder than the usual large group, much less faffing.

Road running 43:25 [1] 7.7 km (5:38 / km) +40m 5:30 / km
shoes: New Balance 1500 (ii)

Monday Nov 18 #

8 PM

S&C 35:00 intensity: (25:00 @0) + (10:00 @3)

yoga
Tried a good new routine which took me out of my comfort zone. Lots of shifting about while remaining in a pose. Very hard. Only 10 mins of that as a bit of a taster but I’ll try to do more.
Felt good to have a rest day, I was thinking of leaving it til weds but woke up creaking and decided I wasn’t going to get anything out of a run.

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