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Training Log Archive: Rich

In the 7 days ending Jul 21:

activity # timemileskm+mload
  Running10 9:10:50 68.47(8:03) 110.18(5:00) 17821369.6
  Cross Training1 56:10 2.94(19:07) 4.73(11:53) 1126.8
  Strength and Conditioning2 45:00
  Total13 10:52:00 71.4 114.91 17841496.4
  [1-5]11 9:50:28
averages - weight:67kg

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MoTuWeThFrSaSu

Sunday Jul 21 #

10 AM

Running 6:24 [1] 1.22 km (5:14 / km) +34m 4:35 / km

Running 2:44:53 intensity: (1:00:00 @3) + (1:44:53 @4) 28.66 km (5:45 / km) +1111m 4:49 / km
shoes: Inov8 X Talon 212 (6)

Holm Moss Fell Race - 2nd

4 mins faster than last year. Was in the lead until top of Laddow but didn't have the legs to push on from there and a bit low on energy. Took last gel after Black Hill which perked me up. Could see leader on the last climb but a bout 3mins ahead and so it was a steady cruise in.

Saturday Jul 20 #

9 AM

Running 1:05:53 intensity: (21 @0) + (3:20 @1) + (40:23 @2) + (21:49 @3) 14.44 km (4:34 / km) +147m 4:20 / km
ahr:136 max:153 shoes: Adidas Boost DPR

Steady jog

Friday Jul 19 #

7 AM

Running 23:21 [2] 4.91 km (4:45 / km) +23m 4:39 / km
weight:66.7kg shoes: Sketchers Go Run Gen.5

ITW, easy day.

Thursday Jul 18 #

12 PM

Running 43:23 intensity: (50 @0) + (1:41 @1) + (4:18 @2) + (31:53 @3) + (4:41 @4) 11.09 km (3:55 / km) +2m 3:55 / km
ahr:146 max:159 weight:67.2kg shoes: Nike Flyknit Lunar 2

Life returning to my legs but this was still felt a bit harder than my HR suggests it should have.

Tempo around the waterways picking it up a bit more towards the end.
7 PM

Cross Training 56:10 intensity: (7:12 @0) + (12:06 @1) + (7:48 @2) + (17:10 @3) + (11:53 @4) + (1 @5) 4.73 km (11:53 / km) +1m 11:52 / km
ahr:134 max:224 shoes: Adidas Terrex Agravic Speed

5-a-side

Wednesday Jul 17 #

7 AM

Running 23:21 intensity: (40 @0) + (4:56 @1) + (17:45 @2) 4.75 km (4:55 / km) +23m 4:48 / km
ahr:127 max:136 weight:67kg shoes: Adidas Boost DPR

ITW still have quad DOMS.
5 PM

Running 44:10 intensity: (50 @0) + (16:40 @1) + (26:40 @2) 9.12 km (4:50 / km) +84m 4:38 / km
ahr:125 max:138 shoes: Adidas Boost DPR

From Newstead through Byron's up to the Leisure Centre for Grace's swimming lesson.

Tuesday Jul 16 #

7 AM

Running 24:12 intensity: (58 @0) + (6:32 @1) + (15:13 @2) + (1:29 @3) 4.95 km (4:53 / km) +25m 4:46 / km
ahr:127 max:143 weight:67.2kg shoes: Adidas Adizero Adios (5) - Blu

ITW
5 PM

Running 25:35 intensity: (1:14 @0) + (10:56 @1) + (12:48 @2) + (37 @3) 5.19 km (4:56 / km) +143m 4:20 / km
ahr:124 max:141 shoes: Adidas Adizero Adios (5) - Blu

WU

Running 30:57 intensity: (18 @0) + (6:53 @1) + (4:15 @2) + (6:29 @3) + (13:02 @4) 6.03 km (5:08 / km)
ahr:144 max:167 shoes: Adidas Adizero Adios (5) - Blu

Harriers Pyramid

2x400(75), 2x600(90), 2x800(105), 2x600(90), 2x400(75)

It was a warm muggy evening so there was plenty of sweat and my legs, mostly my quads are still quite sore and heavy.

Running 18:42 intensity: (47 @0) + (12:52 @1) + (5:03 @2) 3.68 km (5:05 / km)
ahr:121 max:131 shoes: Adidas Adizero Adios (5) - Blu

WD jog/plod home
9 PM

Strength and Conditioning 15:00 [0]

Core

Monday Jul 15 #

7 AM

Running 25:59 intensity: (2:21 @0) + (3:46 @1) + (18:04 @2) + (1:48 @3) 4.97 km (5:14 / km) +23m 5:07 / km
ahr:128 max:144 shoes: Adidas Boost DPR

Quad DOMS have seriously shown up overnight.
5 PM

Running 54:00 intensity: (1:01 @0) + (10:48 @1) + (40:03 @2) + (2:08 @3) 11.15 km (4:50 / km) +168m 4:30 / km
ahr:129 max:146 shoes: Adidas Boost DPR

Home from Newstead. Took it pretty easy but a nice sunny evening.
9 PM

Strength and Conditioning 30:00 [0]

Core and glutes. Lacking strength though could be fatigued from the weekend.

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