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Training Log Archive: Whitesheep

In the 7 days ending Jan 19:

activity # timemileskm+mload
  Road running3 3:02:15 25.78(7:04) 41.5(4:24) 249118.2
  Running (buggy/bag)2 1:36:50 10.44(9:16) 16.81(5:46) 14829.8
  Terrain running1 1:00:37 7.83(7:44) 12.6(4:49) 15935.2
  S&C1 40:0012.0
  Total6 6:19:42 44.06 70.9 556195.2
  [1-5]6 6:09:42

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Sunday Jan 19 #

8 AM

Road running race 1:03:39 intensity: (27:00 @4) + (36:39 @5) 10.0 mi (6:22 / mi) +120m 6:08 / mi
ahr:173 max:183 shoes: Mizuno wave hitogami

Fred Hughes
Somewhere in between marathon effort and flat out. Bits felt reasonably cruisey but with the rolling hills and icy patches I also had to dig in a little to keep the pace up. Happy to let myself get boxed in and started very steady as a result, was about 7-8 miles in before I stopped overtaking.
Bit surprised to be a minute quicker than two years ago with a lower hr and 10k in my legs on the way there. Hopefully that is a good sign.

Running (buggy/bag) 1:10:20 [1] 11.7 km (6:01 / km) +120m 5:43 / km
ahr:129 shoes: Mizuno wave hitogami

Easy to the race with sal and a little warm down after

Saturday Jan 18 #

9 AM

Running (buggy/bag) 26:30 intensity: (10 @1) + (1:28 @2) + (19:02 @3) + (5:50 @4) 5.11 km (5:11 / km) +28m 5:03 / km
ahr:159 max:173 shoes: New Balance 1500 (ii)

Icy weather route so three laps of the muddy bumpy fields. Bit silly with a buggy really but it was a lovely morning to be out.

Friday Jan 17 #

7 PM

Terrain running 1:00:37 intensity: (1:24 @1) + (10:00 @2) + (34:01 @3) + (15:03 @4) + (9 @5) 12.6 km (4:49 / km) +159m 4:32 / km
ahr:157 max:175 shoes: inov8 roclite 243 (iii)

Mixture of all kinds of running, hills, tempo, marathon pace, steady, easy.

Thursday Jan 16 #

8 PM

S&C 40:00 intensity: (10:00 @0) + (10:00 @1) + (10:00 @2) + (10:00 @3)

Wednesday Jan 15 #

8 PM

Road running 45:34 [1] 8.4 km (5:25 / km) +54m 5:15 / km
ahr:135 shoes: ASICS 2000 (ii)

Nice and easy with a couple of the guys. Nice to clear my head and get some fresh air.

Tuesday Jan 14 #

7 PM

Road running intervals 1:13:02 intensity: (1:03 @1) + (13:42 @2) + (17:44 @3) + (25:56 @4) + (14:37 @5) 17.0 km (4:18 / km) +75m 4:12 / km
ahr:162 max:182 shoes: Asics Hyperspeed (ii)

8x 1 mile, sort of
Treadmill reps, staved off the boredom by devising a complicated system.
2x 800 tempo/800 marathon pace, 4x400/200/400/200/400 with the 400s hard and the 200s float, 2x 800 tempo/800 marathon pace
1 min easy after each pair of 800s, 2 mins easy after each set of 400/200/400/200/400.
The last 800 felt very hard yet slow, just like the end of a marathon, and at marathon pace, so the session worked.

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