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Training Log Archive: WillRigg

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  running9 7:30:36 47.07(9:34) 75.75(5:57) 2375
  cross training3 1:24:27 20.61(4:06) 33.17(2:33) 182
  Total11 8:55:03 67.67(7:54) 108.91(4:55) 2557
  [1-5]11 8:29:55

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MoTuWeThFrSaSu

Sunday Oct 9, 2016 #

10 AM

cross training 18:11 intensity: (7:29 @0) + (3:05 @1) + (4:03 @2) + (3:34 @3) 6.09 km (2:59 / km) +123m 2:43 / km
ahr:120 max:162

running 1:51:30 intensity: (2:33 @0) + (6:19 @1) + (49:13 @2) + (52:20 @3) + (1:05 @4) 17.37 km (6:25 / km) +1086m 4:53 / km
ahr:152 max:178

Spectating the Skyline with Pablo. More climb than i realised! Legs tired by the end, putting a few shifts in to stay on jacobs tail! Nice day out.
1 PM

cross training 16:16 intensity: (29 @0) + (5:35 @1) + (7:34 @2) + (2:38 @3) 7.08 km (2:18 / km) +59m 2:12 / km
ahr:135 max:161

Saturday Oct 8, 2016 #

4 PM

running 1:01:26 intensity: (1:36 @0) + (2:27 @1) + (32:42 @2) + (24:36 @3) + (5 @4) 11.14 km (5:31 / km) +380m 4:43 / km
ahr:150 max:177

Seat run with Oscar. Slight sore throat and bit phlegmy. Thought the late night kebab last night would save me from the alcohol. It didn't. Feel like I can just sleep it off though.

Friday Oct 7, 2016 #

Note
(rest day)

No massive motivation to train atm so didn't.

running 20:00 [1] 2.0 km (10:00 / km)

Alister's Drills

Glutes and hammies really sore after this. Think it was mainly from doing all the theraband exercises after yesterdays tough S&C session. Not giving myself enough time to recover or just being a bit of pussy? Either way, I'm going to feel it very much tonight at intervals.

Thursday Oct 6, 2016 #

cross training 50:00 [1] 20.0 km (2:30 / km)

Commute and back.
12 PM

running 23:05 [2] 4.09 km (5:39 / km) +33m 5:26 / km

Detox run with HÃ¥kon,Kristian and Erlend.

Wednesday Oct 5, 2016 #

2 PM

running 1:27:50 intensity: (4:20 @0) + (4:24 @1) + (54:51 @2) + (19:42 @3) + (3:44 @4) + (49 @5) 14.88 km (5:54 / km) +514m 5:02 / km
ahr:147 max:186

EUOC long run.
Unreal weather for Edinburgh at this time of year, sunny,blue skies and taps aff. Did a feeble MFD attempt after the boys convinced me rather easily to do it. Prime conditions but immediatley regretted it and ended up with a 6:03, wasn't looking at my watch so a bit annoying to not go sub 6. Ah well was good bants and a new PB at least.
11 PM

running 4:39 [3] 1.51 km (3:05 / km)

Naked 'Royal' Mile

Tuesday Oct 4, 2016 #

5 PM

running 15:01 intensity: (47 @0) + (1:19 @1) + (7:11 @2) + (5:44 @3) 2.9 km (5:10 / km) +11m 5:05 / km
ahr:144 max:167

running 28:21 intensity: (3:50 @0) + (7 @1) + (7:23 @2) + (7:14 @3) + (5:51 @4) + (3:56 @5) 6.69 km (4:14 / km) +1m 4:14 / km
ahr:167 max:186

EUOC Intervals: 1,2,3,4,3,2,1 [2min]

Felt pretty good today and nice to save the legs by doing it on the grass. Everyone (including me) ran the session like a belled and didn't stick to the threshold/float purpose, but ah well it was fun, we can change that next week and try and harness Euzie and J leitch.

Nice little group out and will be even better once people stop being pussies and resting too much because of JEC.

running 15:00 [1] 1.0 km (15:00 / km)

Drills and strides.
6 PM

running 18:36 intensity: (38 @0) + (3:53 @1) + (13:13 @2) + (52 @3) 2.94 km (6:20 / km) +48m 5:51 / km
ahr:136 max:155

Monday Oct 3, 2016 #

4 PM

running 1:05:08 intensity: (3:26 @0) + (27:02 @1) + (31:05 @2) + (3:35 @3) 11.23 km (5:48 / km) +302m 5:07 / km
ahr:131 max:169

Sacked off last lecture for a nice easy seat run with the Norwegian boys, lovely weather and legs feeling good.

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