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Training Log Archive: TimM

In the 7 days ending Sep 19, 2016:

activity # timemileskm+m
  Running10 8:29:25 58.45(8:43) 94.07(5:25) 1430
  Running Drills3 16:32 1.13(14:35) 1.82(9:04) 4
  Total10 8:45:57 59.58(8:50) 95.89(5:29) 1434

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TuWeThFrSaSuMo

Monday Sep 19, 2016 #

10 AM

Running 25:07 [2] 5.21 km (4:49 / km) +56m 4:34 / km
shoes: Nike Zoom Elite 7

Easy.
4 PM

Running warm up/down 11:10 [2] 2.36 km (4:44 / km) +32m 4:26 / km
shoes: Nike Zoom Elite 7

To DVC then end of meadows with Dan, Jack and 147.

Running 27:37 intensity: (15:30 @1) + (12:07 @5) 5.33 km (5:11 / km) +5m 5:09 / km
shoes: Nike Zoom Elite 7

2 sets of 1km (3mins), 400 (2), 400 (2), 200 (1.5).
First set felt comfortable so was quite disapointed to see times drop in second set even with the long recoveries. Otherwise I would have been relatively satisfied with it as a solo session. Second km wasn't helped by a swerving cyclist.

Running warm up/down 12:44 [2] 2.39 km (5:19 / km) +12m 5:11 / km
shoes: Nike Zoom Elite 7

Home.

Sunday Sep 18, 2016 #

Event: STAG's 18th Glasgow Parks Championships - 3 Parks in 1 Day-Race 1/2/3 of 3
 
11 AM

Running 1:12:30 [2] 14.38 km (5:02 / km) +62m 4:56 / km
shoes: Nike Zoom Elite 7

Easy on the meadows with Ali, Will and Tam. Trace is less satisfying than hoped.
C • Could have 1

Saturday Sep 17, 2016 #

10 AM

Running 31:49 intensity: (16:49 @1) + (15:00 @2) 3.95 km (8:03 / km) +132m 6:54 / km
shoes: Inov-8 X-Talons 212 (5)

To Dunsapie then hanging.
5 PM

Running warm up/down 23:42 [2] 4.71 km (5:02 / km) +26m 4:54 / km
shoes: Nike Zoom Elite 7

To DVC then a lap of the meadows.

Running warm up/down 2:57 [2] 0.56 km (5:13 / km) +3m 5:05 / km
shoes: Nike Zoom Elite 7

Measuriing.

Running Drills warm up/down 5:23 [1] 0.58 km (9:19 / km)
shoes: Nike Zoom Elite 7

Running intervals 23:55 intensity: (15:00 @1) + (8:55 @5) 4.51 km (5:18 / km) +2m 5:18 / km
shoes: Nike Zoom Elite 7

4 x 200m (1min), 4 x 400m (2min), 4 x 200m (1min). With Ali, Tam, Will and Jonny, on the grass.
Felt fairly average but kinda enjoyed it. It was a nice evening which meant there were some wafts of herbs floating around.

Running warm up/down 14:06 [2] 2.55 km (5:32 / km) +12m 5:24 / km
shoes: Nike Zoom Elite 7

Home.

Friday Sep 16, 2016 #

Note
(rest day)

Following the plan ;)

Thursday Sep 15, 2016 #

11 AM

Running warm up/down 13:59 [2] 2.84 km (4:55 / km) +34m 4:39 / km
shoes: Inov-8 X-Talons 212 (5)

To the crags, very misty.

Running Drills warm up/down 5:14 [1] 0.54 km (9:46 / km) +4m 9:26 / km
shoes: Inov-8 X-Talons 212 (5)

Some half-hearted drills.

Running hills 41:02 intensity: (23:02 @2) + (18:00 @5) 5.72 km (7:10 / km) +261m 5:50 / km
shoes: Inov-8 X-Talons 212 (5)

2 x 3mins (3mins), 2 x 1min (2min), 4 x 30secs (1.5mins), 2 x 1 (2), 2 x 3 (3). With Tam, Jack, Ewan and Will.
Had pretty much psyched myself out of this on the walk across the hall to the kitchen when I got out of bed. Legs felt terrible and had no motivation to push myself which made for a grim session of personal worsts. Would have been better to leave it another day I think.

Running warm up/down 14:05 [2] 2.36 km (5:58 / km) +59m 5:19 / km
shoes: Inov-8 X-Talons 212 (5)

Home.
4 PM

Running warm up/down 8:00 [2] 1.78 km (4:29 / km) +22m 4:14 / km
shoes: Nike Zoom Elite 7

To CSE.

Running 9:51 [2] 1.77 km (5:34 / km) +37m 5:03 / km
shoes: Nike Zoom Elite 7

Home.

Wednesday Sep 14, 2016 #

5 PM

Running 1:40:36 [3] 18.84 km (5:20 / km) +511m 4:42 / km
shoes: Inov-8 X-Talons 212 (5)

On the Seat with Will, Tam, Pete. Grim but fun conditions. Feeling pretty sleepy.

Tuesday Sep 13, 2016 #

9 AM

Running 26:40 [2] 5.33 km (5:00 / km) +62m 4:44 / km
shoes: Nike Zoom Elite 7

Easy railway loop. Not feeling fresh.
5 PM

Running warm up/down 10:34 [2] 1.81 km (5:50 / km) +21m 5:31 / km
shoes: Nike Zoom Elite 7

To pollock.

Running 3:06 [5] 0.97 km (3:11 / km)
shoes: Nike Zoom Elite 7

Relay.

Running 4:40 [2] 0.84 km (5:33 / km)
shoes: Nike Zoom Elite 7

To railway.

Running Drills 5:55 [1] 0.71 km (8:20 / km)
shoes: Nike Zoom Elite 7

Running 21:32 intensity: (8:32 @1) + (13:00 @5) 4.36 km (4:57 / km) +65m 4:36 / km
shoes: Nike Zoom Elite 7

500m, 500, 1km, 1, 500, 500 with 1.5mins after 5's and 2 after k's. Could have felt worse considering. Good to gt it done.

Running warm up/down 9:43 [2] 1.47 km (6:36 / km) +18m 6:14 / km
shoes: Nike Zoom Elite 7

Back to le flat. Feeling much better for this.

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