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Training Log: RichieR

In the last 7 days:

activity # timemileskm+m
  Running7 8:04:26 66.17(7:19) 106.49(4:33) 646
  Total7 8:04:26 66.17(7:19) 106.49(4:33) 646
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Friday Dec 9 #

1 PM

Running (Moderate) 1:01:30 [3] 15.09 km (4:05 / km) +7m 4:04 / km
shoes: New Balance Boracay V2 (Blue)

Moderate pace with speed variations x 8. Out and back along the canal. Feeling a little bit tired today, but pace felt more comfortable towards the end of the run.

Thursday Dec 8 #

10 AM

Running (Easy) 41:31 [1] 8.53 km (4:52 / km) +35m 4:46 / km
shoes: New Balance Boracay V2 (Red)

Easy run, feeling sluggish and tired.
6 PM

Running (Easy) 49:51 [2] 10.5 km (4:45 / km) +28m 4:41 / km
shoes: New Balance Boracay V2 (Red)

Easy run, legs feeling much better this evening than this morning.

Wednesday Dec 7 #

3 PM

Running (Track) 1:28:29 [5] 20.67 km (4:17 / km) +28m 4:15 / km
shoes: New Balance Boracay V2 (Red)

Track session. Easy 20' warm-up followed by some strides then intervals. 3k in 10:00/4' easy, 2x2k in 6:30/4' easy, 5x400m in 75"/90" easy, 20' warm-down.
Did the 3k in 9:56, 1st 2k in 6:29, 2nd 2k in 6:31, 400s in 74, 73, 74, 74, 74.
The 3k felt ok, I found both the 2ks quite hard and the 400s were comfortable. All in all a good hard session. Quite warm and breezy conditions, track was wet with a puddle across the start/finish which made that section slippery.

Tuesday Dec 6 #

1 PM

Running (Easy) 1:09:38 [1] 14.75 km (4:43 / km) +112m 4:33 / km
shoes: New Balance Boracay V2 (Red)

Easy run plus strides after. Legs felt good. Massage after run, then some work in the gym. All good.

Monday Dec 5 #

12 PM

Running (Easy) 1:23:27 [4] 16.85 km (4:57 / km) +84m 4:50 / km
shoes: New Balance Boracay V2 (Blue)

Easy run followed by some stretching, strides then technical exercise circuit x 2. All felt good, legs feel ok at the moment.

Sunday Dec 4 #

9 AM

Running (Moderate off-road) 1:30:00 [3] 20.1 km (4:29 / km) +352m 4:07 / km
shoes: New Balance Boracay V2 (Red)

Off-road moderate run. Should have been 80' but went a little over and run was a bit hillier than I'd planned. but effort was good. Sunny but icy.

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