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Training Log Archive: Leakie

In the 7 days ending Jan 24, 2016:

activity # timemileskm+m
  Running7 6:35:42 46.71(8:28) 75.18(5:16) 512
  Yoga1 1:00:00
  Circuits1 50:00
  Spin1 45:00
  Total8 9:10:42 46.71 75.18 512
  [1-5]8 9:10:26

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Sunday Jan 24, 2016 #

Running warm up/down 11:35 intensity: (2:22 @1) + (8:50 @2) + (23 @3) 1.67 km (6:56 / km) +19m 6:34 / km
ahr:131 max:150 shoes: x talon 212

Running 38:11 intensity: (9 @1) + (15 @2) + (24:49 @3) + (12:58 @4) 8.2 km (4:39 / km) +149m 4:16 / km
ahr:172 max:181 shoes: x talon 212

TVXC @ Tadley
Ahahaha love this course :) aptly described as bog snorkelling rather than running - flying every which way across the water meadows. Tis a bit stupid but that just makes it better in my book - you can only laugh and embrace it!!
Legs are pretty dead and I had to fight to keep them going, but then that's the point of multiple hard days in a row! RR ladies smashing it with a 1,2,3 clean sweep today. Whooo :-)

Running warm up/down 6:46 intensity: (8 @1) + (6:38 @2) 1.15 km (5:52 / km) +4m 5:46 / km
ahr:139 max:146 shoes: x talon 212

Saturday Jan 23, 2016 #

Running warm up/down 6:55 intensity: (2 @0) + (29 @1) + (6:24 @2) 1.21 km (5:44 / km) +10m 5:31 / km
ahr:130 max:139 shoes: X Talon 212

Running 1:00:24 intensity: (12 @1) + (14 @2) + (57:46 @3) + (2:12 @4) 10.63 km (5:41 / km) +110m 5:24 / km
ahr:168 max:176 shoes: X Talon 212

Ladies only Brutal - haven't done one in a while & it certainly reaffirmed my love :)
Was stupid muddy, waist deep water (way deeper than I remember), with some nice ice blocks to break through (bad shout on shorts), and I totally loved every second of it!!! A solo cruise round this year. Even had time to stop for a swim - a totally intentional one of course... ;-)

Friday Jan 22, 2016 #

3 PM

Running 1:12:31 [2] 12.2 km (5:57 / km) +104m 5:42 / km
shoes: x talon 212

Ruth came to visit for a ridiculously muddy run from the cottage. Really enjoyable :-)
6 PM

Running warm up/down (drills) 12:50 intensity: (2:31 @1) + (10:19 @2) 1.8 km (7:08 / km)
ahr:129 max:147 shoes: Asics Gel Kayano 21 (Green)

Running (track) 45:07 intensity: (4:07 @1) + (5:05 @2) + (31:29 @3) + (4:26 @4) 10.87 km (4:09 / km)
ahr:158 max:182 shoes: Asics Gel Kayano 21 (Green)

Somehow persuaded out for a track session with the boys as well!
6 x 1mile (90s) - each of us led one of the miles so some variation in speed but pretty much just cruising along at threshold pace as they're all training for marathons.
C • well done 3

Running warm up/down 8:00 [1] 1.6 km (5:00 / km)
shoes: Asics Gel Kayano 21 (Green)

Thursday Jan 21, 2016 #

Spin 45:00 [2]

Yoga 1:00:00 [1]

Wednesday Jan 20, 2016 #

Running warm up/down 14:02 intensity: (14 @0) + (4:04 @1) + (9:44 @2) 2.58 km (5:27 / km)
ahr:123 max:147 shoes: Asics Gel Kayano 21 (Green)

Running (track) 33:35 intensity: (5:50 @1) + (7:26 @2) + (20:19 @3) 6.84 km (4:55 / km)
ahr:145 max:172 shoes: Asics Gel Kayano 21 (Green)

8 x 800m - very icy on the track and a stupidly large number of people, so not as fast as intended :(

Tuesday Jan 19, 2016 #

Running 59:10 intensity: (3:24 @1) + (54:50 @2) + (56 @3) 11.22 km (5:17 / km) +82m 5:05 / km
ahr:131 max:152 shoes: Asics Gel Kayano 21 (Green)

Nice run from work, quads still feel quite heavy from the cross country

Circuits 50:00 [2]

and squatting did not help!

Monday Jan 18, 2016 #

Running 26:36 [2] 5.22 km (5:06 / km) +34m 4:56 / km
(rest day) shoes: Asics Gel Kayano 20 (White)

Just a nice easy pootle and some rolling - quite tired after 3 hardish days in a row

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