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Training Log Archive: Urban

In the 7 days ending Sep 17, 2018:

activity # timemileskm+m
  Running7 4:21:08 31.9(8:11) 51.34(5:05) 631
  Total7 4:21:08 31.9(8:11) 51.34(5:05) 631
averages - sleep:8.6 rhr:34 weight:56.2kg

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TuWeThFrSaSuMo

Monday Sep 17, 2018 #

Note
rhr:37 slept:9.0 weight:56.4kg

2 PM

Running (Trail) 33:57 intensity: (4:31 @1) + (20:06 @2) + (9:20 @3) 6.04 km (5:37 / km) +145m 5:01 / km
ahr:109 max:122 shoes: Wave Mujin 2 Black/Red

Little Wold 1 + 1/2 Loops
A miserable early morning mizzle gave way to a bright, warm and sunny, if not a little breezy, afternoon :)

Sunday Sep 16, 2018 #

Note
rhr:38 slept:8.2 weight:56.3kg

10 AM

Running warm up/down (Warm Up) 11:52 intensity: (3:15 @1) + (8:03 @2) + (34 @3) 2.3 km (5:10 / km) +10m 5:03 / km
ahr:105 shoes: Wave Rider 19 Lime Green

Warm Up

Running race (Road) 19:29 intensity: (9 @1) + (4 @2) + (7 @3) + (6:57 @4) + (12:12 @5) 5.0 km (3:54 / km) +7m 3:52 / km
ahr:136 max:140 shoes: Wave Rider 19 Lime Green

That was hard work. Strong blustery wind, mainly against going out so trail wind on return.... good job!
Worked hard but felt nowhere near as good as Wednesday so very surprised to hit 19:29
3:49 / 3:52 (7:41) / 3:58 (11:39) / 3:51 (15:30) / 3:59 (19:29)
Twitter

Running warm up/down (Warm Down ) 16:53 intensity: (2:11 @1) + (14:42 @2) 2.99 km (5:38 / km) +1m 5:38 / km
ahr:104 max:111 shoes: Wave Rider 19 Lime Green

Warm Down

Saturday Sep 15, 2018 #

Note
rhr:31 slept:8.95 weight:55.8kg

11 AM

Running (Trail) 30:54 intensity: (19:04 @1) + (11:49 @2) + (1 @3) 5.59 km (5:32 / km) +66m 5:13 / km
ahr:100 max:114 shoes: Wave Kien 2 - pair A

Very easy loop around the Westwood. Dull start but brightened to become quite warm. Took the time to appreciate what a lovely place the Westwood is!

Friday Sep 14, 2018 #

Note
rhr:32 slept:8.5 weight:55.9kg

1 PM

Running (Trail) 39:40 intensity: (16:04 @1) + (16:53 @2) + (6:43 @3) 7.16 km (5:32 / km) +198m 4:52 / km
ahr:104 max:121 shoes: Wave Ascend 8 Purple - 2

Old Railway End
Easy pace but knees struggling :(
Occasional light drizzle.

Thursday Sep 13, 2018 #

Note
rhr:32 slept:8.1 weight:56.1kg

1 PM

Running (Trail ) 31:55 intensity: (9:46 @1) + (15:20 @2) + (6:49 @3) 6.02 km (5:18 / km) +149m 4:43 / km
ahr:105 max:120 shoes: Wave Kien 2 - pair B

Beverley Clump
Trail Recovery
Felt a lot better than I thought I would!

Wednesday Sep 12, 2018 #

Note
rhr:34 slept:8.65 weight:56.4kg

7 PM

Running warm up/down (Warm Up ) 10:19 intensity: (1:30 @1) + (8:49 @2) 1.86 km (5:33 / km) +2m 5:31 / km
ahr:105 max:113 shoes: Wave Rider 18 Black/Green

Warm Up .... feeling good!

Running race (Track) 19:38 intensity: (8 @1) + (5 @2) + (10 @3) + (7:23 @4) + (11:52 @5) 5.0 km (3:56 / km)
ahr:136 max:141 shoes: Wave Rider 18 Black/Green

CoH 5,000 metre Track
"B" race - much better for me in this race!
1 away then with small group of 3 for a few laps before they started to pull away. Stuck to my own pace, think if I'd gone with the pack I'd have probably blown!
They never got too far away so were always an incentive despite running mostly solo.
3:51 / 3:57 (7:49) / 3:58 (11:47) / 3:56 (15:44) / 3:54 (19:38)

Running warm up/down (Warm Down ) 9:10 intensity: (42 @1) + (7:26 @2) + (1:02 @3) 1.84 km (4:58 / km)
ahr:109 max:116 shoes: Wave Rider 18 Black/Green

Warm Down

Tuesday Sep 11, 2018 #

Note
rhr:35 slept:8.5 weight:56.4kg

2 PM

Running (Road ) 37:21 intensity: (2:31 @1) + (34:16 @2) + (34 @3) 7.53 km (4:58 / km) +54m 4:47 / km
ahr:107 max:115 shoes: Wave Ultima 6 White

Steady pace Everthorpe / North Cave.
Wanted to give the legs a reasonable run out but not tire them. Getting ready for tomorrow's track race - really looking forward to that :)

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