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Training Log Archive: JamieP

In the 7 days ending Apr 14, 2016:

activity # timemileskm+m
  Running7 8:09:20 69.16(7:05) 111.3(4:24) 1404
  Total7 8:09:20 69.16(7:05) 111.3(4:24) 1404

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Thursday Apr 14, 2016 #

6 PM

Running warm up/down 16:15 [2] 3.6 km (4:31 / km) +20m 4:24 / km
shoes: Asics Patriot 7

Running tempo 25:00 [4] 7.5 km (3:20 / km)
shoes: Asics Patriot 7

5 speed fartlek on the track.

1 min easy
1 min steady
1 min a bit quicker
1 min even quicker
1 min hard (3k pace)

Then repeat another 4 times. Held on at the front for the first three reps then started to drop off a bit on the quick minutes.

If my GPS-official 5k time of 15:13 was actually correct, I'd be very happy. But unfortunately it's complete bollocks.
C • 5k time 2

Running warm up/down 26:43 [2] 5.4 km (4:57 / km) +60m 4:41 / km
shoes: Asics Patriot 7

Wednesday Apr 13, 2016 #

6 PM

Running 1:16:37 [2] 15.5 km (4:57 / km) +529m 4:13 / km
shoes: Asics Patriot 7

Exploring a few more trails around Strawberry Canyon. Perfect evening for running.

Tuesday Apr 12, 2016 #

6 PM

Running 1:25:20 [2] 17.5 km (4:53 / km) +385m 4:24 / km
shoes: Asics Patriot 7

Out and back on the fire trail. Bumped into a a few of my new running friends so the second half was a more leisurely pace which probably wasn't a bad thing.

Monday Apr 11, 2016 #

6 PM

Running warm up/down 12:38 [2] 2.8 km (4:31 / km) +30m 4:17 / km
shoes: Asics Patriot 7

Running intervals 28:55 [5] 8.0 km (3:37 / km)
shoes: Asics Patriot 7

First track session of the year, with Strawberry Canyon again.

8x800 with reducing recovery - 2nd rep started after 4:30, 3rd 4:15 later, 4th 4:00 etc. Had no idea how to approach this so started steadily and built into it. With the shorter recoveries this made it quite difficult by the end. The quick guy who dropped me on Thursday did his own thing, whilst I led the rest of the group round.

2:26, 27, 25, 24, 25, 24, 25, 23

Pleased with the consistency, if not the actual times. Somewhere to start from.

Running warm up/down 22:25 [2] 4.6 km (4:52 / km) +43m 4:39 / km
shoes: Asics Patriot 7

Sunday Apr 10, 2016 #

12 PM

Running 37:55 [1] 8.2 km (4:37 / km) +70m 4:26 / km
shoes: Asics Patriot 7

Easy in Golden Gate park with Matt

Saturday Apr 9, 2016 #

8 AM

Running long 1:37:39 [3] 24.0 km (4:04 / km) +191m 3:55 / km
shoes: Asics Patriot 7

Long run with Strawberry Canyon. Plan was to go to Redwood Park, which I was looking forward to, but it rained overnight (and was still raining) and the possibility of a bit of mud led to it being vetoed. So out and back along a bike path instead.

Friday Apr 8, 2016 #

Note

First decent week of training in far too long.

Still have a chesty cough but it isn't getting any worse so going to keep running. Will see a doctor when I return to the a country with a first world health care system to find out if I need to do anything more than just man up.
6 PM

Running 59:53 [2] 14.2 km (4:13 / km) +76m 4:06 / km
shoes: Asics Patriot 7

Easy down to the bay. Bumped into one of the guys I ran with yesterday so had some company for a bit.

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