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Training Log Archive: Treb

In the 7 days ending Feb 28:

activity # timemileskm+m
  Running Road6 3:40:30 27.75(7:57) 44.67(4:56) 9
  Stretching/Rolling/Yoga2 19:22
  Total7 3:59:52 27.75 44.67 9
  [1-5]7 3:49:56
averages - weight:90.5kg

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Saturday Feb 27 #

7 AM

Running Road 35:57 intensity: (2 @0) + (6:24 @1) + (28:33 @2) + (58 @3) 7.27 km (4:57 / km)
ahr:142 max:150 shoes: NB 880v10 Blue

A nice easy run before lunch.

Friday Feb 26 #

6 AM

Running Road warm up/down 17:14 intensity: (8:31 @1) + (6:54 @2) + (1:49 @3) 3.3 km (5:14 / km) +6m 5:11 / km
ahr:136 max:150 shoes: NB 880v10 Blue

As this week is a lower mileage week I decided to do a 5k time trial. So did a few laps warm up with Ron.

Running Road race 17:51 intensity: (7 @1) + (19 @2) + (3:40 @3) + (9:47 @4) + (3:58 @5) 5.0 km (3:34 / km)
ahr:175 max:188 weight:90.5kg shoes: Adidas SL20 (Black)

5k time trial. After a couple of laps warm up, change my shoes, did a couple of leg swings and then got into it.

This is the first time trial I have done since about 2013, so I didn't pace it too well, went off a little quick. The pace felt good for the first two laps and then my body realised what I was doing. The final 3k hurt. Lungs were not enjoying the effort, it rain just before heading out, which made the air seem to be clearer than normal, which made a nice change.

Happy with the the time but still think there is room for improvement. I might cut out the ice cream and see if I can lose a little more weight and hope that makes moving at speed a little easier.

Splits:
3:25, 3:30, 3:39, 3:44, 3:33

Running Road warm up/down 9:02 intensity: (3:42 @1) + (4:43 @2) + (24 @3) + (13 @4) 1.23 km (7:20 / km)
ahr:138 max:178 shoes: Adidas SL20 (Black)

A very slow lap and a bit warm down.

Stretching/Rolling/Yoga 7:45 intensity: (41 @0) + (6:55 @1) + (9 @3)
ahr:102 max:124

Some stretching and mobility post 5k.

Thursday Feb 25 #

8 AM

Running Road 27:11 intensity: (7 @0) + (16:34 @1) + (9:26 @2) + (1:04 @3) 5.34 km (5:05 / km) +1m 5:05 / km
ahr:134 max:144 shoes: NB 880v10 Blue

Another chilled day, motivation still a little low so only a five laps.

Wednesday Feb 24 #

10 AM

Running Road 33:21 intensity: (23:23 @1) + (5:45 @2) + (4:13 @3) 6.06 km (5:30 / km)
ahr:135 max:145 shoes: NB 880v10 Blue

Easy run. Supposed to be 10k; however motivation was a little lacking as the half marathon has been postponed.

Tuesday Feb 23 #

10 AM

Running Road 40:26 intensity: (9:08 @1) + (9:03 @2) + (18:06 @3) + (4:09 @4) 9.0 km (4:30 / km) +1m 4:29 / km
ahr:152 max:176 shoes: Adidas SL20 (Black)

Progression run.
Managed to escape the office to get this done. Managed to go quicker on each km, but not quite as fast as I was hoping. I might have been a little over ambitious with my target times.

4:20, 4:03, 3:57, 3:54, 3:45, 3:39

Felt like a good session, but I didn't feel as light as I did on the last one.
5 PM

Stretching/Rolling/Yoga 11:37 intensity: (9:06 @0) + (2:16 @1) + (15 @3)
ahr:82 max:113

Easy bit of stretching and mobility before bed.

Monday Feb 22 #

7 AM

Running Road 39:28 intensity: (38:59 @1) + (12 @2) + (17 @3) 7.46 km (5:17 / km) +1m 5:17 / km
ahr:131 max:139 shoes: NB 880v10 Blue

Easy run. Nothing exciting, now in a slightly easier week so dropping the mileage slightly.

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