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Training Log Archive: WillRigg

In the 7 days ending Jul 26, 2015:

activity # timemileskm+m
  Running6 7:46:37 45.3(10:18) 72.91(6:24) 2685
  Cross training1 1:13:00 19.26(3:47) 31.0(2:21) 315
  Total6 8:59:37 64.57(8:21) 103.91(5:12) 3000

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Sunday Jul 26, 2015 #

Note
(rest day)

Saturday Jul 25, 2015 #

Running 1:35:06 [2] 12.56 km (7:34 / km) +742m 5:51 / km

BCR summer challenge with the lads, quite a bit of waiting for the slower runners, was good fun though, crazily steep long descent at the end.

Friday Jul 24, 2015 #

Running 2:03:21 [2] 14.29 km (8:38 / km) +944m 6:29 / km

Long easy run with Katie around the Fairfield Horseshoe. Such a nice route,legs pretty dead, just enjoyed it though and lots of walking uphill.

Thursday Jul 23, 2015 #

Running 11:58 [2] 2.14 km (5:36 / km)

Running 41:06 [5] 8.22 km (5:00 / km) +151m 4:35 / km

BCR Session
10 minute Tempo [3min]
4 x Back face of Birkrigg Hill jog down recovery [3min end of set]
7 minute tempo

Harry Station turned up so new I would have someone good to run with. First tempo was undulating and felt good finished just ahead of Harry. Took the first hill too easy ahead of everyone up the hill and then on the flat lizzy sprinted past me did this one in 1:53. Did the last 3 in 1:43/44 and left everyone pretty easy, felt good! Last 7 minute tempo was really gruelling and was not a tempo because first 4 minutes were flat and then the rest was up to the big hill to the top of the hill, harry took the lead up the Hill and then I finally found my climbing legs and started moving well again.

Good session :)

Running 25:19 [2] 3.78 km (6:42 / km)

Warm up followed by drills.

Wednesday Jul 22, 2015 #

Running 32:12 [2] 6.12 km (5:16 / km) +162m 4:39 / km

Easy standard Birkrigg/Seawood loop. Legs a bit tired.

Note

Calves still tight from Sundays run.

Cross training 1:13:00 [2] 31.0 km (2:21 / km) +315m 2:14 / km

To Ulverston and then around the lanes up to Martin, down through Lindal to Scales and then along the Coast Road back to Bardsea. Quite a few short sharp hills, quads feeling tired by the end.

Tuesday Jul 21, 2015 #

Running warm up/down 14:19 [2] 2.46 km (5:49 / km) +90m 4:55 / km

Running 21:00 [5] 5.28 km (3:59 / km) +40m 3:50 / km

5 x 3min [1:30]

On the trails around Birkrigg, dreading doing an interval session because I haven't done one in so long but I was really enjoying it by the end!

Running 3:52 [2] 0.57 km (6:47 / km)

Running 1:05:12 [2] 11.37 km (5:44 / km) +394m 4:53 / km

BCR club run. Nice and easy with lots of stopping to wait for people. Only really trying a bit on the first climb with Mike. Great run though and nice to get a change of scenery.

Monday Jul 20, 2015 #

Running 33:12 [2] 6.12 km (5:25 / km) +162m 4:47 / km

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