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Training Log Archive: Urban

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Running7 4:21:36 33.06(7:55) 53.2(4:55) 987
  Not Drills7 22:45 3.34(6:48) 5.38(4:14) 23
  Total7 4:44:21 36.4(7:49) 58.58(4:51) 1010

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Sunday Sep 25, 2016 #

12 PM

Not Drills warm up/down (Warm Up Not Drills) 1:43 [3] 0.3 km (5:41 / km) +3m 5:26 / km
shoes: Mizuno Wave Ascend 6 Orange

Warm Up Not Drills

Running long (Tempo) 57:41 [4] 11.52 km (5:00 / km) +342m 4:22 / km
shoes: Mizuno Wave Ascend 6 Orange

Good pace throughout, perhaps just falling off towards the end.
Elloughton Dale (Top of Drop) in 31:09 then more meaningful splits - 5:52 to Brantingham Top Stile and 20:40 home - suggesting a BTS only run would have returned 42:20 ... not too shabby!
Warm enough and sunny but with a keen W. wind. Good underfoot, even across the top of the main quarry area - don't expect that to last too much longer as Winter approaches!

Not Drills warm up/down (Warm Down Not Drills) 3:08 [4] 0.76 km (4:09 / km)
shoes: Mizuno Wave Ascend 6 Orange

Warm Down Not Drills

Saturday Sep 24, 2016 #

9 AM

Not Drills warm up/down (Warm Up Not Drills) 1:36 [3] 0.36 km (4:25 / km)
shoes: Wave Ascend 8 Purple - 2

Warm Up Not Drills

Running (Trail) 35:18 [3] 7.14 km (4:57 / km) +170m 4:25 / km
shoes: Wave Ascend 8 Purple - 2

Early morning Old Railway End. Nice run out with Charl and Tom, although they ran extra steady due to tomorrow's Northern Road Relays. Felt pretty good early on but started to struggle a little coming back out of Comber Dale into the S. head wind :(
A little disappointed not to maintain for a 35 minute time :(

Not Drills warm up/down (Warm Down Not Drills) 1:31 [3] 0.37 km (4:05 / km)
shoes: Wave Ascend 8 Purple - 2

Warm Down Not Drills

Friday Sep 23, 2016 #

2 PM

Not Drills warm up/down (Warm Up Not Drills) 1:56 [3] 0.47 km (4:06 / km) +7m 3:49 / km
shoes: Wave Ascend 8 Purple - 3

Warm Up Not Drills

Running hills (Trail) 44:00 [3] 8.2 km (5:22 / km) +275m 4:36 / km
shoes: Wave Ascend 8 Purple - 3

Brantingham Top Stile
Steady trot out to BTS - didn't fancy a Hill or Tempo session, just wanted to enjoy the nice, warm, sunny, afternoon!
Felt a bit tired - fallout from Wednesday?
Saw a Badger - just after the metal kissing gate coming down from Mount Airy on the way out to Brantingham. He didn't look to be in a particularly healthy state - about the size of a medium-size dog, he shuffled out of my way as I got very close.

Not Drills warm up/down (Warm Down Not Drills) 1:32 [3] 0.4 km (3:53 / km)
shoes: Wave Ascend 8 Purple - 3

Warm Down Not Drills

Thursday Sep 22, 2016 #

12 PM

Not Drills warm up/down (Warm Up) 1:48 [3] 0.39 km (4:34 / km) +3m 4:26 / km
shoes: Wave Mujin 2 - Black/Red

Warm Up Not Drills

Running (Trail) 33:16 [3] 6.05 km (5:30 / km) +115m 5:01 / km
shoes: Wave Mujin 2 - Black/Red

Little Wold, 1+1/2 Loops
Nice - warm and sunny
Steady recovery pace inc. 3 x 28 second hill efforts

Not Drills warm up/down (Warm Down Not Drills) 1:34 [3] 0.38 km (4:04 / km)
shoes: Wave Mujin 2 - Black/Red

Warm Down Not Drills

Wednesday Sep 21, 2016 #

6 PM

Running warm up/down (Warm Up) 6:50 [2] 1.3 km (5:15 / km) +2m 5:13 / km
shoes: Wave Rider 18 Black/Green

Warm Up

Running warm up/down (Warm Up Not Drills) 2:52 [2] 0.52 km (5:28 / km) +2m 5:22 / km
shoes: Wave Rider 18 Black/Green

Warm Up Not Drills

Running race (Track) 18:49 [5] 5.0 km (3:46 / km)
shoes: Wave Rider 18 Black/Green

5,000 metres - CoH Track Champs
Ran as a race, took splits at every km - but just for post-race reference - ran the race entirely on feel - and it paid off :)
Splits - 3:42 / 3:46 (7:28) / 3:46 (11:14) / 3:49 (15:04) / 3:45 (18:49)
Very pleased with that!

Not Drills warm up/down (Warm Down Not Drills) 1:18 [5] 0.39 km (3:22 / km)
shoes: Wave Rider 18 Black/Green

Warm Down Not Drills
4 x 100
4 x 19 seconds

Running warm up/down (Warm Down ) 6:34 [2] 1.26 km (5:13 / km) +3m 5:10 / km
shoes: Wave Rider 18 Black/Green

Warm Down

Tuesday Sep 20, 2016 #

2 PM

Not Drills warm up/down (Warm Up) 1:44 intensity: (1:35 @1) + (9 @2) 0.39 km (4:29 / km) +3m 4:20 / km
ahr:96 max:105 shoes: Mizuno Wave Ultima 6 White

Warm Up Not Drills

Running (Road) 29:02 intensity: (44 @1) + (25:43 @2) + (2:35 @3) 6.28 km (4:38 / km) +31m 4:31 / km
ahr:109 max:118 shoes: Mizuno Wave Ultima 6 White

Steady pace - (felt pretty good actually) - Ellerker Loop
Bit drizzly and wet underfoot, hence Road - plus 5k track tomorrow evening so wanted an easy run.
No idea what shape I'm in - would like to think sub-19 but probably nearer 19:30 - dependant on which race ("A" or "B") and weather (wind direction and strength) .....could really go any way!

Not Drills warm up/down (Warm Down ) 1:34 intensity: (42 @1) + (35 @2) + (17 @3) 0.39 km (4:04 / km) +3m 3:55 / km
ahr:102 max:118 shoes: Mizuno Wave Ultima 6 White

Warm Down Not Drills

Monday Sep 19, 2016 #

2 PM

Not Drills warm up/down (Warm Up ) 1:46 intensity: (15 @1) + (6 @2) + (1:19 @3) + (6 @4) 0.38 km (4:35 / km) +3m 4:26 / km
ahr:117 max:127 shoes: Kanadia TR7 Army Green

Not Drills Warm Up - felt REALLY rubbish :(

Running (Road / Trail mix) 27:14 [3] 5.93 km (4:36 / km) +49m 4:25 / km
shoes: Kanadia TR7 Army Green

HR data rubbish!
2 x Loops Golf Course, felt pretty good! :)

Not Drills warm up/down (Warm Down ) 1:35 [3] 0.4 km (3:56 / km) +3m 3:48 / km
ahr:140 max:151 shoes: Kanadia TR7 Army Green

Not Drills Warm Down - felt "ok"(!)

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