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Training Log Archive: Lexc

In the 7 days ending Mar 28:

activity # timemileskm+mload
  Running6 5:02:51 42.43(7:08) 68.29(4:26) 389152.6
  Cycling2 2:51:4142.9
  S & C3 1:25:00
  Total10 9:19:32 42.43 68.29 389195.6
  [1-5]8 7:54:32

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MoTuWeThFrSaSu

Sunday Mar 28 #

6 PM

Running 1:04:19 intensity: (18:00 @1) + (40:16 @2) + (6:03 @3) 13.53 km (4:45 / km) +209m 4:25 / km
ahr:156 max:174 shoes: NB 880's (blue)

Easy BnB very lovely. Legs absolutely bottle jobbed.

Saturday Mar 27 #

11 AM

Running warm up/down 15:00 intensity: (12:46 @1) + (2:14 @2) 3.05 km (4:55 / km)
ahr:137 max:159 shoes: NB 880's (blue)

Running intervals 30:01 intensity: (2:38 @1) + (8:57 @2) + (6:19 @3) + (12:04 @4) + (3 @5) 7.76 km (3:52 / km) +8m 3:51 / km
ahr:172 max:192 shoes: NB 880's (blue)

10 x 90s on/off

Feeling pretty rough today for some reason, on we go.
To be fair on the grass outside Saughton with a fair fatty of a hill half way round the loop.

3:11's/km average.

Running warm up/down 15:00 intensity: (12:13 @1) + (2:47 @2) 3.02 km (4:58 / km)
ahr:144 max:162 shoes: NB 880's (blue)

Friday Mar 26 #

Note
(rest day)

Eeeeeeasy. 70k ain't too bad for the rolling 7 with sessions... about 7 weeks to get back to this stage.
4 PM

Cycling 1:35:21 intensity: (1:35:18 @1) + (3 @3)
ahr:107 max:136

29.13 km (18.3 kph) +286m

Some evening mileage post hail.

Thursday Mar 25 #

9 AM

S & C 1:00:00 [0]

Plyo and S&C at Peffy.
5 PM

Running 35:03 intensity: (10:45 @1) + (23:55 @2) + (23 @3) 7.28 km (4:49 / km) +34m 4:42 / km
ahr:154 max:170 shoes: NB 880's (blue)

Entertaining bopping about with the chuckle brothers (Pete and JT) before scrapping some cheeky bams. They were definitely more scared than us ey boys??

Then the classic 5 x 30s hill strides, felt like a grind and was pretty tough into the headwind. Good stuff. 3:20's feel tough.

S & C 10:00 [0]

P4P

Wednesday Mar 24 #

5 PM

Running 38:25 intensity: (29:12 @1) + (9:13 @2) 8.41 km (4:34 / km) +88m 4:20 / km
ahr:145 max:165 shoes: NB 880's (blue)

Easy box loop with Emily.

Tuesday Mar 23 #

4 PM

Running warm up/down 15:03 intensity: (12:46 @1) + (2:17 @2) 3.38 km (4:27 / km)
ahr:144 max:160 shoes: NB 880's (blue)

Running intervals 30:00 intensity: (29 @1) + (23 @2) + (10:30 @3) + (18:37 @4) + (1 @5) 8.42 km (3:34 / km) +7m 3:33 / km
ahr:180 max:192 shoes: NB 880's (blue)

30 mins of 1k on/off

3:19's for the on's.
3:50's for the off's.

Solid enough session on the grass at HH. Initially felt pretty tough but got into the swing of things as I moved through. Not too bad for a solo windy day at HH.

Running intervals 10:00 intensity: (3:08 @1) + (4:12 @2) + (2:39 @3) + (1 @4) 1.92 km (5:12 / km)
ahr:158 max:180 shoes: NB 880's (blue)

5 x 30s - trying to force a bit of fast twitch back into the legs, scraping sub 3/km.

Running warm up/down 15:00 intensity: (8:24 @1) + (6:36 @2) 3.28 km (4:35 / km)
ahr:148 max:164 shoes: NB 880's (blue)

Monday Mar 22 #

8 AM

Running 35:00 intensity: (9:11 @1) + (19:50 @2) + (5:59 @3) 8.22 km (4:16 / km) +44m 4:09 / km
ahr:157 max:177 shoes: NB 880's (blue)

Easy meadows.
2 PM

S & C 15:00 [0]

P4P plus pressies
6 PM

Cycling 1:16:20 [1]
ahr:107 max:141

25.59 km (20.1 kph) +106m

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