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Training Log Archive: Rich

In the 7 days ending May 28, 2017:

activity # timemileskm+m
  Running14 10:11:11 80.56(7:35) 129.65(4:43) 1717
  Strength and Conditioning3 1:21:23 0.45 0.73
  Total16 11:32:34 81.01 130.38 1717
  [1-5]16 11:13:20
averages - weight:65.7kg

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Sunday May 28, 2017 #

3 PM

Running long 1:54:58 intensity: (7:30 @1) + (53:25 @2) + (50:35 @3) + (3:28 @4) 26.26 km (4:23 / km) +260m 4:10 / km
ahr:136 max:160 weight:65.7kg shoes: Skechers Gomeb Speed 3

Out on the tevie trails, Pleasley pit, and Hardwick Hall. Felt good running but struggling with my stomach again.

Saturday May 27, 2017 #

8 AM

Running warm up/down 20:21 intensity: (22 @0) + (2:35 @1) + (7:42 @2) + (9:21 @3) + (21 @4) 4.32 km (4:42 / km) +48m 4:28 / km
ahr:139 max:158 shoes: Adidas Adizero Takumi Sen 2

Jog to PR Brierley Forest.

Running tempo 17:12 intensity: (12 @1) + (35 @2) + (1:28 @3) + (4:39 @4) + (10:18 @5) 5.09 km (3:23 / km) +37m 3:16 / km
ahr:165 max:174 shoes: Adidas Adizero Takumi Sen 2

Feeling better this week and the time is heading in the right direction but still much speed/lactic tolerance to build. Was pretty warm and on my own out front again from ~1km, lots of weaving in the last 500m as the tail end was packed today.
10 AM

Running hills 44:04 intensity: (19 @0) + (1:46 @1) + (26:54 @2) + (10:25 @3) + (2:30 @4) + (2:10 @5) 9.11 km (4:50 / km) +110m 4:34 / km
ahr:139 max:162 weight:65.3kg shoes: Adidas Adizero Takumi Sen 2

Back out for the journey home after a coffee break at the café. Well timed as it missed the rain. Pretty toasty again. 5 x 300m hill sprints (~65s) with 600m jogs between reps.

Friday May 26, 2017 #

7 AM

Running 26:26 [2] 5.07 km (5:13 / km) +35m 5:02 / km
shoes: Skechers Gomeb Speed 3

5 PM

Running 26:57 [1] 5.48 km (4:55 / km) +167m 4:16 / km
shoes: Skechers Gomeb Speed 3

Thursday May 25, 2017 #

6 AM

Strength and Conditioning 22:00 [1]
weight:65.5kg

7 AM

Running 26:18 [2] 5.49 km (4:47 / km) +42m 4:37 / km
shoes: Adidas Adizero Adios Boost (4)

9 AM

Running 28:57 [2] 5.71 km (5:04 / km) +197m 4:19 / km
shoes: Adidas Adizero Adios Boost (4)

6 PM

Running warm up/down 11:05 [2] 2.35 km (4:43 / km) +3m 4:42 / km
shoes: Adidas Adizero Takumi Sen 2

Running tempo 23:35 [4] 6.3 km (3:45 / km) +4m 3:44 / km
shoes: Adidas Adizero Takumi Sen 2

Tempo session around the res.

Plan was 4 laps (@2.15km) at paces of 4, 3.45, 3.30 and 3.15min/km. Started a bit fast but otherwise was going ok but by the start of the third lap I could feel my stomach becoming pretty unhappy. Had to stop just short of three laps.

Running warm up/down 5:50 [1] 1.08 km (5:23 / km) +11m 5:08 / km
shoes: Adidas Adizero Takumi Sen 2

Had to have a quick stop in the bushes but still an uncomfortable jog home. Spoiled what was otherwise another glorious evening and had felt decent until stomach pains set in.

Wednesday May 24, 2017 #

7 AM

Running 30:00 [2] 6.47 km (4:38 / km) +41m 4:30 / km
weight:65.5kg shoes: Skechers Gomeb Speed 3

5 PM

Running 1:01:13 intensity: (9:30 @1) + (51:43 @2) 12.05 km (5:05 / km) +276m 4:33 / km
shoes: Skechers Gomeb Speed 3

Tuesday May 23, 2017 #

6 AM

Strength and Conditioning 39:23 intensity: (15:08 @0) + (20:33 @1) + (3:42 @2) 0.73 km (54:15 / km)
ahr:104 max:136 weight:65.5kg shoes: Inov8 F-lite 195

Running 24:03 intensity: (40 @0) + (2:24 @1) + (16:02 @2) + (2:44 @3) + (2:13 @4) 4.99 km (4:49 / km) +39m 4:38 / km
ahr:134 max:167 shoes: Adidas Adizero Takumi Sen 2

5 PM

Running warm up/down 29:42 intensity: (59 @0) + (11:36 @1) + (15:47 @2) + (1:20 @3) 5.79 km (5:08 / km) +202m 4:22 / km
ahr:125 max:145 shoes: Adidas Adizero Takumi Sen 2

Running intervals 24:46 intensity: (49 @0) + (4:20 @1) + (2:16 @2) + (2:13 @3) + (8:29 @4) + (6:39 @5) 5.07 km (4:53 / km) +1m 4:53 / km
ahr:151 max:175 shoes: Adidas Adizero Takumi Sen 2

Running warm up/down 23:00 intensity: (4 @0) + (2:42 @1) + (19:19 @2) + (55 @3) 4.51 km (5:06 / km) +4m 5:04 / km
ahr:130 max:144 shoes: Adidas Adizero Takumi Sen 2

Monday May 22, 2017 #

6 AM

Strength and Conditioning 20:00 [1]
weight:66.5kg

7 AM

Running 28:25 [2] 5.24 km (5:25 / km) +41m 5:13 / km
shoes: Adidas Adizero Adios Boost (4)

5 PM

Running 44:19 intensity: (53 @0) + (6:11 @1) + (35:47 @2) + (1:28 @3) 9.27 km (4:47 / km) +199m 4:19 / km
ahr:130 max:144 shoes: Adidas Adizero Adios Boost (4)

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