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Training Log Archive: Leakie

In the 7 days ending Jan 17, 2016:

activity # timemileskm+m
  Running7 5:48:13 44.07(7:54) 70.92(4:55) 461
  Yoga1 1:00:00
  Circuits1 50:00
  Total8 7:38:13 44.07 70.92 461
  [1-5]8 7:37:59

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Sunday Jan 17, 2016 #

11 AM

Running warm up/down 12:03 intensity: (21 @1) + (9:15 @2) + (2:27 @3) 2.22 km (5:26 / km) +36m 5:02 / km
ahr:143 max:155 shoes: x talon 212

Running 39:28 intensity: (10 @1) + (11 @2) + (26:40 @3) + (12:27 @4) 8.88 km (4:27 / km) +117m 4:10 / km
ahr:172 max:182 shoes: x talon 212

TVXC @ Lightwater Park
Absolutely LOVED IT - the most fun I've had running in ages :-) :-)
No happier feeling than bounding along muddy paths!

Running 30:17 intensity: (1:08 @1) + (28:45 @2) + (24 @3) 4.77 km (6:21 / km) +44m 6:04 / km
ahr:133 max:150 shoes: x talon 212

Snowy chatty warm down explore with Ruth

Saturday Jan 16, 2016 #

1 PM

Running warm up/down 7:52 intensity: (14 @0) + (1:28 @1) + (2:56 @2) + (3:14 @3) 1.55 km (5:04 / km) +10m 4:54 / km
ahr:138 max:159 shoes: X Talon 212

Running 21:24 intensity: (7 @1) + (11 @2) + (6:48 @3) + (13:56 @4) + (22 @5) 5.0 km (4:17 / km) +59m 4:02 / km
ahr:175 max:184 shoes: x talon 212

Not really a fan of the Hampshire xc league, but it was in Reading so it seemed daft not to go. Not running flat out today but much nicer / more sociable than a solo run & always hilare how serious all the other teams take it compared to us!
Really need to try some spikes if I do any more of this - short steep hills / thick mud & trail shoes just don't work; sliding in every direction except forwards.

Running warm up/down 7:07 [1] 1.21 km (5:52 / km) +2m 5:49 / km
shoes: x talon 212

3 PM

Running 28:00 [2] 5.07 km (5:31 / km) +38m 5:19 / km
shoes: X Talon 212

Stopped to explore Sulham woods on the way home - definite post-work potential once it gets light again (yes dreaming of summer evenings already).

Friday Jan 15, 2016 #

Running (track) 49:52 intensity: (6:46 @1) + (17:07 @2) + (25:09 @3) + (50 @4) 10.85 km (4:36 / km)
ahr:146 max:177 shoes: Asics Gel Kayano 20 (White)

800 reps with the boys. A little bit slower than Wednesday interval group but that's probably a good thing before weekend racing & was loads better than a solo run. Might look into regularly crashing this secret threshold training group!

Thursday Jan 14, 2016 #

5 PM

Running 1:31:16 intensity: (1:56 @1) + (1:18:13 @2) + (11:07 @3) 18.0 km (5:04 / km) +128m 4:54 / km
ahr:140 max:166 shoes: Asics Gel Kayano 20 (White)

Really enjoyed this
7 PM

Yoga 1:00:00 [1]

New routine = felt like I was back to square one useless!

Wednesday Jan 13, 2016 #

Note

Got locked out of my house. Failed at life.

Tuesday Jan 12, 2016 #

Circuits 50:00 [2]

Good fun as always, now suffering stomach doms from the crunches

Running warm up/down 18:00 [2] 3.7 km (4:52 / km)
shoes: Asics Gel Kayano 21 (Green)

Monday Jan 11, 2016 #

5 PM

Running 42:54 intensity: (24 @1) + (18:42 @2) + (23:48 @3) 9.67 km (4:26 / km) +27m 4:23 / km
ahr:151 max:174 shoes: Asics Gel Kayano 21 (Green)

Usual loop from work now as a progression run - didn't get the 5th mile fast enough though. On the positive starting to feel good every time I go for a run now & having very few plodding feelings anymore
C • Good effort, well done! :) 3

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