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Training Log Archive: Regina

In the 7 days ending Jan 28:

activity # timemileskm+m
  Running4 2:55:49 18.28(9:37) 29.42(5:59) 352
  Total4 2:55:49 18.28(9:37) 29.42(5:59) 352

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MoTuWeThFrSaSu

Sunday Jan 28 #

Running 47:31 [3] 8.02 km (5:55 / km) +87m 5:37 / km
shoes: Innov8 Terraclaw 250

8k build up. Heart rates were about right but due to a bit of getting lost paces for km 3/4 weren't great. If you swap 3 with 2 and 4 with 1 it would have been pretty ok actually. Felt good at the end and was maybe a bit too fast.

Either way I enjoyed it which is the main thing.

Note

Not huge changes this week except that wed&sat are both buildups and sunday is 12k . Bit more distance this week.

Monday: Rest
Tuesday: 5km Jog (7:19)
Wednesday: 8km Build-up (6:11–5:34)
Thursday: Rest
Friday: 8km Build-up (6:11–5:34)
Saturday: Rest
Sunday: 12km Comfortable

Saturday Jan 27 #

Running 35:20 [3] 5.2 km (6:48 / km) +112m 6:08 / km
shoes: Asics Gel-Lyte33

Hilly jog around Sunnersta. Gorgeous day out so it was pretty fun. Tried to go on the boardwalk across the marsh but it was frozen over and some woman was having some serious problems going the other way so I turned back and added another bit on to the end instead.

Finished in time to give roar a bit of encouragement :)

Friday Jan 26 #

Running 47:56 [3] 8.2 km (5:51 / km) +67m 5:37 / km
ahr:170 max:187 shoes: Asics Gel-Lyte33

On paper quite similar run to wednesday in terms of time/distance/heartrate, but felt so much nicer and easier. Was running at a comfortable pace (like I was supposed to) and just kept chugging along (except for when I hit an ice field and had to carefully slide my way across. ). Went around by the train tracks, over to Hällby then back through Stabby. Met Roar on the hill at the school there and did a little sprint with him then went home.

Wednesday Jan 24 #

Running 45:02 [4] 8.0 km (5:38 / km) +86m 5:21 / km
ahr:169 max:181 shoes: Asics Gel-Lyte33

8k build up. I did this badly. Was supposed to start at around 6:10 but started at 5:48 so the increases were much smaller than they should have been. km 6 i slipped and fell in the snow so was around 6m/k as opposed to the 5:30ish i should have been given the other laps around it. However this run was too fast. Need to learn to pace myself better. Have another one of these on sunday so hopefully can improve.

Monday Jan 22 #

Note

Plan so far 9/73 runs 68 / 612 kms. This week adds 4 runs and 29kms :)

Mon - rest or possibly the slowest shuffe for 20 mins to clear the legs
Tues- 5k jog
Weds- 8k build up (6:10-5:30)
Thurs- rest
Friday - 8k comfortable
Saturday - rest
Sunday - 8k buildup (6:10-5:30)

Edit: Tuesday has been swapped with Saturday due to life (and tired legs)

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