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Training Log Archive: Urban

In the 7 days ending Jan 21:

activity # timemileskm+m
  Running6 4:17:09 33.1(7:46) 53.26(4:50) 550
  Total6 4:17:09 33.1(7:46) 53.26(4:50) 550

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MoTuWeThFrSaSu

Sunday Jan 21 #

11 AM

Running long (Trail ) 55:41 intensity: (26:35 @2) + (29:06 @3) 10.31 km (5:24 / km) +282m 4:45 / km
ahr:115 max:125 shoes: Wave Ascend 8 Purple - 2

Little Wold / ORE / Little Wold
Sleety snow at start turning to "what I call" "proper" snow at end of run.
Pretty steady, again, not a great night with the gravelly sore throaty cold :(

Saturday Jan 20 #

8 AM

Running warm up/down (Warm Up) 12:02 [2] 2.04 km (5:54 / km) +10m 5:45 / km
shoes: Wave Ascend 8 Purple - 3

Warm Up

Running (Progression) 20:41 intensity: (5:53 @3) + (14:48 @4) 4.54 km (4:33 / km) +17m 4:28 / km
ahr:135 max:139 shoes: Wave Ascend 8 Purple - 3

Humber Bridge Park Run - not too sure how I'd go with having a cold and all so opted for a progression run - each lap progressively quicker...certainly all out by lap 3 after a very steady / reserved start on lap 1 - so mission accomplished I think!

Running warm up/down (Warm Down) 16:25 intensity: (13 @1) + (1:50 @2) + (14:22 @3) 3.06 km (5:21 / km) +13m 5:15 / km
ahr:116 max:121 shoes: Wave Ascend 8 Purple - 3

Warm Down

Friday Jan 19 #

Note
(rest day)

Rest Day - good job - cold taking effect so feeling a bit under the weather - also gives the L.QT a bit of a chance to recover as it's not been too great for the last couple of weeks :(

Thursday Jan 18 #

1 PM

Running long (Road) 55:16 intensity: (13:53 @2) + (41:23 @3) 11.97 km (4:37 / km) +68m 4:29 / km
ahr:116 max:122 shoes: Wave Ultima 8 Black/Green

Elloughton Road Loop
First half ok, felt like a reasonable pace then struggled a bit for the remaining 6k.
Didn't have a great night - throaty, slight cold perhaps... tiny bit of a sore throat and drippy nose after run.
Rest day tomorrow will hopefully sort!

Wednesday Jan 17 #

2 PM

Running (Road) 35:07 intensity: (11:06 @2) + (24:01 @3) 7.53 km (4:40 / km) +57m 4:30 / km
ahr:116 max:121 shoes: Wave Ultima 6 White

Everthorpe / North Cave Road Loop - far too wet and slippy off road to get any sort of meaningful run in!
Even so, roads very wet in places, especially around Everthorpe.
Cold and windy too but at least most of the snow has thawed.

Tuesday Jan 16 #

1 PM

Running tempo (Road) 31:33 intensity: (10:29 @3) + (21:04 @4) 7.5 km (4:12 / km) +58m 4:03 / km
ahr:130 max:136 shoes: Wave Rider 19 Lime Green

Nearly bottled it! Glad I didn't!
North Cave / Everthorpe Road Loop
Very cold and threatening sleet / snow / rain but interspersed with bright sunny spells
OK out to Cave but then with West wind on back for return started to overheat!
Splits - 16:04 / 15:28

Monday Jan 15 #

1 PM

Running (Road recovery) 30:24 [2] 6.3 km (4:49 / km) +45m 4:39 / km
ahr:114 max:120 shoes: Wave Ultima 4

Recovery road run - Everthorpe Loop

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