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Training Log Archive: Whitesheep

In the 7 days ending Jul 10, 2022:

activity # timemileskm+mload
  Road running4 3:37:27 27.56(7:53) 44.35(4:54) 31690.0
  Running (buggy/bag)3 3:10:42 21.87(8:43) 35.19(5:25) 34473.0
  Off-road running2 2:41:09 17.63(9:09) 28.37(5:41) 28054.4
  S&C1 40:0020.5
  Orienteering1 30:00 3.11(9:39) 5.0(6:00)6.0
  Total10 10:39:18 70.16 112.91 940243.9

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MoTuWeThFrSaSu

Sunday Jul 10, 2022 #

9 AM

Running (buggy/bag) intervals 1:24:29 intensity: (11:13 @1) + (22:12 @2) + (44:13 @3) + (6:51 @4) 16.97 km (4:59 / km) +110m 4:49 / km
ahr:150 max:170 shoes: New Balance Hierro

6x 1 mile low tempo/1km steady

Saturday Jul 9, 2022 #

9 AM

Orienteering 30:00 [1] 5.0 km (6:00 / km)
shoes: On Cloud

Easy-ish jog round checking controls at Habs
7 PM

Road running 41:02 intensity: (5:01 @1) + (32:00 @2) + (4:01 @3) 8.88 km (4:37 / km) +69m 4:27 / km
ahr:142 max:152 shoes: New Balance Fuel Cell

Little bit more purposeful than usual - felt good despite a few aches in the legs from pt yesterday

Friday Jul 8, 2022 #

8 AM

Running (buggy/bag) 1:01:09 intensity: (36:52 @1) + (21:19 @2) + (2:58 @3) 10.14 km (6:02 / km) +153m 5:36 / km
ahr:133 max:152 shoes: Asics Tarther Japan

S&C 40:00 intensity: (10:00 @1) + (10:00 @2) + (10:00 @3) + (5:00 @4) + (5:00 @5)

PT with em

Thursday Jul 7, 2022 #

8 AM

Road running intervals 1:08:45 intensity: (17:20 @1) + (23:12 @2) + (10:12 @3) + (11:01 @4) + (7:00 @5) 13.9 km (4:57 / km) +94m 4:47 / km
ahr:148 max:186 shoes: New Balance Fuel Cell

Mixed session of 6 reps, each one having a 400m MP sandwiched by two faster bits, with the faster bits being 400/300/200/100/200/300. So 5.4k total, 2k MP and 3.4k ranging from c. mile pace to 5k pace.
2 mins walk/jog between each set.
Loads of changes of pace which felt like a good thing to try out as I get closer to kicking off my marathon plan proper.
4 PM

Running (buggy/bag) 45:04 intensity: (18:07 @1) + (25:54 @2) + (1:03 @3) 8.08 km (5:35 / km) +81m 5:19 / km
ahr:136 max:150 shoes: On Cloud

Had half an idea to do some hills, thinking that my earlier run would be not much more than strides. But what I ended up doing was quite a lot harder than strides so this was just a shuffle.

Wednesday Jul 6, 2022 #

8 AM

Off-road running 1:01:48 intensity: (34:24 @1) + (22:05 @2) + (5:19 @3) 10.38 km (5:57 / km) +96m 5:41 / km
ahr:136 max:160 shoes: Asics Fuji Trabuco

V easy recovery run around sauncey wood after drop off
4 PM

Road running 1:01:55 intensity: (13:49 @1) + (43:14 @2) + (4:52 @3) 12.3 km (5:02 / km) +127m 4:47 / km
ahr:140 max:156 shoes: On Cloud

Tuesday Jul 5, 2022 #

4 PM

Off-road running 1:39:21 intensity: (29:22 @1) + (57:14 @2) + (12:45 @3) 17.99 km (5:31 / km) +184m 5:15 / km
ahr:137 max:159 shoes: New Balance Hierro

Easy 20 mins with em then a long Wheathampstead loop

Monday Jul 4, 2022 #

3 PM

Road running 45:45 intensity: (6:26 @1) + (39:06 @2) + (13 @3) 9.27 km (4:56 / km) +25m 4:52 / km
ahr:140 max:151 shoes: New Balance Fuel Cell

Kept it flat and was pleasantly surprised how I felt

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