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Training Log Archive: Rich

In the 7 days ending Jul 27, 2014:

activity # timemileskm+m
  Running12 11:58:43 100.08(7:11) 161.06(4:28) 1486
  Strength and Conditioning2 1:12:00
  Total13 13:10:43 100.08 161.06 1486
  [1-5]13 12:51:07
averages - sleep:8.4

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Sunday Jul 27, 2014 #

5 PM

Running 1:05:30 intensity: (26 @0) + (55 @1) + (18:27 @2) + (45:42 @3) 16.03 km (4:05 / km) +105m 3:57 / km
ahr:146 max:158 shoes: Skechers Go Run 3

Cruise up to the top of Silverhill (highest point in Notts) and back. Letting my legs go at the speed they want to.

Saturday Jul 26, 2014 #

11 AM

Running long 2:10:46 intensity: (14:45 @1) + (47:00 @2) + (1:09:01 @3) 30.5 km (4:17 / km) +258m 4:07 / km
ahr:142 max:155 shoes: Skechers Go Run 3

Thought todays long run might be a slog after last night but actually felt pretty damn good. Loving being out in the country side in the heat and now being this side of Ashfield, Sherwood Pines is within reach on a decent long run. So headed down the Maun trail to the visitors centre where I had a brief water stop and then back along another set of trails to pick up the Maun trail in Mansfield again and onto home. Only discomfort was a bit of chaffing in the last 15mins; otherwise good throughpout.

Friday Jul 25, 2014 #

6 AM

Strength and Conditioning 34:00 [1]
shoes: Skechers Go Run 3

12 PM

Running 13:04 intensity: (1:01 @1) + (12:03 @2) 2.65 km (4:56 / km) +164m 3:46 / km
ahr:141 max:180 shoes: Adida Adizero Adios Boost 2

Home from work; working from home this afternoon waiting for a delivery.
6 PM

Running warm up/down 44:21 intensity: (32:44 @2) + (11:37 @3) 10.3 km (4:18 / km) +117m 4:04 / km
ahr:146 max:165 shoes: Adida Adizero Adios Boost 2

To Newstead abbey for the 5km race; ended up being a bit further than thought and had to up the pace in the second half significantly. Only made the start with 1min to spare but luckily it was slightly delayed due to waiting for cars to pass which gave me a breather.

Running race 16:03 intensity: (3:22 @4) + (12:41 @5) 5.0 km (3:13 / km) +51m 3:03 / km
ahr:173 max:179 shoes: Adida Adizero Adios Boost 2

Newstead Abbey Dash - Notts AAA 5km Champs

First km is all downhill so was hard to get a rthyme going and know my place. Thankfully got it about right and passed a couple in the first 3km to finish 5th and 3rd Notts. Disappointed not to go sub 16 but the heat and hilly course didn't help. New pb none the less.

Running warm up/down 39:17 intensity: (1:37 @0) + (34:41 @1) + (2:59 @2) 8.64 km (4:33 / km) +153m 4:11 / km
ahr:132 max:170 shoes: Adida Adizero Adios Boost 2

Easy home still feeling eerily fresh legged.

Thursday Jul 24, 2014 #

7 AM

Running 42:37 intensity: (7:08 @1) + (31:45 @2) + (3:44 @3) 9.28 km (4:36 / km) +62m 4:27 / km
ahr:134 max:151 slept:7.75 shoes: Skechers Go Run 3

Easy laps of Edgbaston Res. Pleasantly cool and quiet morning.
6 PM

Running 30:39 intensity: (26:48 @1) + (3:51 @2) 6.26 km (4:54 / km) +11m 4:51 / km
ahr:129 max:135 shoes: Skechers Go Run 3

Easy jog of the res and sutton lawn. Feeling tired tonight.

Wednesday Jul 23, 2014 #

7 AM

Running 49:50 intensity: (4:37 @1) + (11:04 @2) + (34:01 @3) + (8 @4) 11.67 km (4:16 / km) +69m 4:09 / km
ahr:144 max:159 shoes: Skechers Go Run 3

Strange how I always feel good (although achy) the day after a hard reps session. Steady round Edgbaston Res; deciding whether to do 2 or 3 reps, in the end went for four as I was feeling good and it was another beautiful morning.
6 PM

Running 1:12:20 intensity: (6:51 @1) + (55:54 @2) + (9:35 @3) 16.16 km (4:29 / km) +138m 4:18 / km
ahr:136 max:154 shoes: Adida Adizero Adios Boost 2

Had a steady run back down to Cannon Hill Park to cruise around and enjoy it this evening; which I did. Feeling decent again, planned an hour but was enjoying it.

Tuesday Jul 22, 2014 #

7 AM

Running 21:55 intensity: (21:03 @1) + (52 @2) 4.12 km (5:19 / km) +35m 5:06 / km
ahr:120 max:129 slept:9.0 shoes: Skechers Go Run 3

Overlay a little. Being in the hotel and not needing to get up so early I just turned alarm off. Dangerous and didn't wake till 7:40; At least the sleep would do me good. So just a short easy heavy legged one round Edgbaston Res.
6 PM

Running warm up/down 28:33 intensity: (16:33 @1) + (12:00 @2) 6.23 km (4:35 / km) +20m 4:31 / km
ahr:125 max:139 shoes: Adida Adizero Adios Boost 2

Spotted Cannon Hill Park on maps as a potentially good spot for some reps. Managed to find it eventually going off map memory.

Running intervals 31:33 intensity: (17:33 @0) + (14:00 @5) 6.3 km (5:00 / km) +48m 4:49 / km
ahr:142 max:172 shoes: Adida Adizero Adios Boost 2

12 x 400m with 90s recoveries. Was struggling early on so decided to only do 10 but before I knew it I was on the twelfth; nice when that happens. Park was overly busy TBH and had to be careful not to send cyclists/ children/ people flying. Knocking out 67s on the bottom mostly flat path reps and 71s on the top rutted undulating path reps. Screwed the watch up by instinctively pressing the lap button at the end of a rep so missed one off my watch. Another gorgeous day/evening otherwise - I'm happy to cope with the heat and soak up the sun.

Running warm up/down 21:23 intensity: (2:20 @1) + (19:03 @2) 4.39 km (4:53 / km) +61m 4:34 / km
ahr:135 max:143 shoes: Adida Adizero Adios Boost 2

Monday Jul 21, 2014 #

6 AM

Strength and Conditioning 38:00 intensity: (34:47 @1) + (2:26 @2) + (39 @3) + (8 @4)
ahr:105 max:165 shoes: Skechers Go Run 3

Running 34:53 intensity: (6:35 @1) + (24:00 @2) + (3:31 @3) + (39 @4) + (8 @5) 6.94 km (5:02 / km) +27m 4:56 / km
ahr:134 max:179 shoes: Skechers Go Run 3

6 PM

Running 1:15:59 intensity: (27:54 @1) + (48:05 @2) 16.59 km (4:35 / km) +167m 4:22 / km
ahr:129 max:142 shoes: Skechers Go Run 3

From the hotel to Selly Oak and then along the Canal into Brum and around Edgebaston Res.

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