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Training Log Archive: markg

In the 7 days ending Jul 28, 2013:

activity # timemileskm+m
  Running8 4:30:26 35.19(7:41) 56.64(4:46) 596
  Total8 4:30:26 35.19(7:41) 56.64(4:46) 596

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MoTuWeThFrSaSu

Sunday Jul 28, 2013 #

Note
(sick) (rest day)

The cough has turned into a cold.

Saturday Jul 27, 2013 #

6 AM

Running tempo 32:15 [3] 7.8 km (4:08 / km)
shoes: Asics Hyperspeed 4

Run from Guyatt Park down river to South Bank for parkrun. Started a little later than planned so I had to maintain a pretty good tempo.
7 AM

Running race 18:19 [4] 5.04 km (3:38 / km) +40m 3:30 / km
shoes: Asics Hyperspeed 4

South Bank parkrun. It was an enjoyable debut on a lovely morning. I finished a bit behind my PB but given relative effort, the long warm-up, slow course, etc pretty pleased with the run. I was reminded again that I don't like fast starts much - the presence of a guy running on average 24s/km faster doesn't help with that.
C • Intensity 5
8 AM

Running warm up/down 25:57 [2] 5.7 km (4:33 / km)
shoes: Asics Hyperspeed 4

After a coffee with Clare, Mat, Peter and Katelyn, I ran back to the car via Dutton Park before the sight of their delicious breakfasts made it impossible.

Friday Jul 26, 2013 #

Note
(rest day)

Have a cough that's been developing over the last couple of days.

Thursday Jul 25, 2013 #

4 PM

Running 57:00 [3] 12.0 km (4:45 / km) +190m 4:24 / km
ahr:164 max:184 shoes: Mizuno Wave Elixir 8

Commute home. Starting to feel a bit run down and nearly gave this a miss but convinced myself I'd be alright. Tried to keep the effort down a notch from last time. Went to the physio after for more pain but at least progress is being made and it's loosening up. I have remedial strengthening exercises now.
PTE 4.7
EPOC 164

Wednesday Jul 24, 2013 #

1 PM

Running (Recovery) 26:45 [1] 5.2 km (5:09 / km) +90m 4:44 / km
shoes: Nike Free 3.0 v3

Lunchtime recovery plod. My legs were feeling pretty weary.
PTE 3.1
EPOC 70

Tuesday Jul 23, 2013 #

4 PM

Running 31:33 [2] 6.5 km (4:51 / km) +90m 4:32 / km
ahr:159 max:190 shoes: Mizuno Wave Elixir 8

From work to school pick-up. Nice evening for a run, a bit chilly but the lovely in the sun.
PTE 3.5
EPOC 95
6 PM

Running hills 23:39 [4] 5.9 km (4:01 / km) +186m 3:28 / km
ahr:150 max:183 shoes: Mizuno Wave Elixir 8

4 x 1.5km hill intervals with James. I struggled a bit with motivation and certainly wasn't pushing as hard along the flat middle bit as last time but the times were comparable.

I thought the PTE would be higher but when I looked at the analysis in Movescount it's clear that the recoveries were too long/easy for the EPOC to build higher. I'm not sure whether they should be shortened or not.
PTE 3.6
EPOC 84

Running warm up/down 38:00 [2] 6.0 km (6:20 / km)
shoes: Mizuno Wave Elixir 8

Monday Jul 22, 2013 #

5 PM

Running 16:58 [1] 2.5 km (6:47 / km)
ahr:124 max:169 shoes: Mizuno Wave Elixir 8

Short recovery run with Ewan on his bike around the reservoir.

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