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Training Log Archive: Rich

In the 7 days ending Apr 22:

activity # timemileskm+m
  Running11 8:08:19 65.9(7:25) 106.06(4:36) 1063
  Strength and Conditioning2 1:22:36 0.95(1:26:36) 1.54(53:49)
  Running Drills1 8:26 0.24(35:15) 0.38(21:54) 1
  Total11 9:39:21 67.09(8:38) 107.98(5:22) 1064
  [1-5]11 8:25:17

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MoTuWeThFrSaSu

Sunday Apr 22 #

10 AM

Running 1:36:14 [3] 22.53 km (4:16 / km) +189m 4:06 / km
shoes: NB Fresh Foam Zante V2

Long run out on the old railway trails while listening to the London marathon coverage. Pleasant morning.

Saturday Apr 21 #

8 AM

Running 22:20 [2] 4.3 km (5:12 / km) +50m 4:55 / km
shoes: Adidas Adizero Adios Boost (4)

Running 17:19 [4] 5.09 km (3:24 / km) +24m 3:19 / km
shoes: Adidas Adizero Adios Boost (4)

Park Run at Brierly. Not in 5km shape so didn't really know how this would go. Forgot HRM so can only guess but felt like that I was hovering around T but without the pace to move faster. Felt comfortable until the last 1km where I seemed to die a bit with last km of 3:30. Weaving through the long tail of runners was probably not helping either. Time was respectable and a marker for improvement all things considered.

Running 21:50 [2] 4.24 km (5:09 / km) +11m 5:05 / km
shoes: Adidas Adizero Adios Boost (4)

Friday Apr 20 #

6 AM

Running 9:22 intensity: (20 @0) + (40 @1) + (6:38 @2) + (1:44 @3) 1.91 km (4:54 / km) +23m 4:37 / km
ahr:132 max:145 shoes: Sketchers Go Run Gen.5

Strength and Conditioning 54:49 intensity: (37:25 @0) + (17:16 @1) + (8 @2) 1.2 km (45:52 / km)
ahr:93 max:128 shoes: Sketchers Go Run Gen.5

Body pump

Running warm up/down 18:12 intensity: (3 @0) + (33 @1) + (5:43 @2) + (11:53 @3) 3.94 km (4:37 / km) +20m 4:30 / km
ahr:140 max:149 shoes: Sketchers Go Run Gen.5

5 PM

Running 21:10 intensity: (14 @0) + (3:51 @1) + (15:19 @2) + (1:46 @3) 4.28 km (4:57 / km) +160m 4:10 / km
ahr:130 max:144 shoes: Sketchers Go Run Gen.5

HFW

Thursday Apr 19 #

7 AM

Running 24:56 intensity: (54 @0) + (2:25 @1) + (19:43 @2) + (1:54 @3) 5.01 km (4:59 / km) +50m 4:45 / km
ahr:131 max:145 shoes: NB Fresh Foam Zante V2

ITW
5 PM

Running 55:09 intensity: (38 @0) + (6:11 @1) + (14:20 @2) + (13:13 @3) + (20:41 @4) + (6 @5) 12.03 km (4:35 / km) +194m 4:15 / km
ahr:145 max:170 shoes: NB Fresh Foam Zante V2

Home from Newstead through Newstead Abbey, Thieves and Cauldwell Woods. 4 x 5km (2mins), feeling pretty warm (mid 20s) after recent weather and airways were dry.

Wednesday Apr 18 #

7 AM

Running 23:34 intensity: (32 @0) + (3:04 @1) + (12:17 @2) + (7:41 @3) 4.75 km (4:58 / km) +39m 4:46 / km
ahr:135 max:148 shoes: Inov8 Trailtalon 250

ITW
5 PM

Running 48:27 intensity: (22 @0) + (10:50 @1) + (33:54 @2) + (3:21 @3) 9.87 km (4:55 / km) +194m 4:28 / km
ahr:129 max:150 shoes: Inov8 Trailtalon 250

easy home from Newstead.

Tuesday Apr 17 #

6 AM

Running warm up/down 9:23 intensity: (26 @0) + (31 @1) + (7:59 @2) + (27 @3) 1.91 km (4:54 / km) +23m 4:37 / km
ahr:130 max:143 shoes: Sketchers Go Run Gen.5

Strength and Conditioning 27:47 intensity: (25:40 @0) + (2:07 @1) 0.34 km (1:21:43 / km)
ahr:87 max:115 shoes: Sketchers Go Run Gen.5

CX Worx

Running warm up/down 12:53 intensity: (25 @0) + (10:11 @1) + (2:17 @2) 2.63 km (4:54 / km) +3m 4:52 / km
ahr:120 max:138 shoes: Sketchers Go Run Gen.5

6 PM

Running warm up/down 19:00 intensity: (34 @0) + (3:20 @1) + (13:57 @2) + (1:09 @3) 4.01 km (4:44 / km) +41m 4:31 / km
ahr:130 max:143 shoes: Adidas Adizero Takumi Sen (#2)

Running Drills 8:26 intensity: (5:45 @0) + (2:18 @1) + (23 @2) 0.38 km (21:54 / km) +1m 21:37 / km
ahr:95 max:131 shoes: Adidas Adizero Takumi Sen (#2)

Running intervals 20:58 intensity: (8 @0) + (26 @1) + (1:19 @2) + (3:58 @3) + (14:34 @4) + (33 @5) 4.72 km (4:26 / km) +2m 4:26 / km
ahr:157 max:172 shoes: Adidas Adizero Takumi Sen (#2)

Short sharp session at the track - pretty damn breezy and this heat wave hasn't turn up yet.

3 x 90s (60s)
4 x 60s (45s)
6 x 30s (30s)

Lungs didn't know what had hit them. They haven't been worked this hard for a long time.

Running warm up/down 18:54 intensity: (8:26 @1) + (10:21 @2) + (7 @3) 3.92 km (4:49 / km) +6m 4:47 / km
ahr:126 max:143 shoes: Adidas Adizero Takumi Sen (#2)

Monday Apr 16 #

5 PM

Running 1:38 intensity: (9 @0) + (26 @1) + (1:03 @2) 0.3 km (5:27 / km)
ahr:124 max:136 shoes: NB Fresh Foam Zante V2

Running 47:00 intensity: (29 @0) + (3:10 @1) + (28:09 @2) + (15:12 @3) 10.61 km (4:26 / km) +34m 4:22 / km
ahr:135 max:150 shoes: NB Fresh Foam Zante V2

Back home, drop bag and then back out for a couple of cruisy laps of the res.

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