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Training Log: The Skunk

In the last 7 days:

activity	#	time	miles		km		+m
Running - offroad	4	3:36:58	29.85	(7:16)	48.05	(4:31)	836
Strength and Conditioning	3	2:15:00
Running - road	4	2:13:36	19.17	(6:58)	30.85	(4:20)	358
Total	8	8:05:34	49.02		78.89		1194
[1-5]	6	5:50:34

1:30

0:00

Wednesday Sep 19 #

9 AM

Running - road 45:48 [3] 10.93 km (4:12 / km) +106m 4:00 / km
ahr:161 max:177 shoes: Nike Vomero 13

Easy with Max and James. Pretty windy big up storm Ali.

5 PM

Strength and Conditioning 45:00 [0]

Tuesday Sep 18 #

6 PM

Running - road warm up/down 15:20 [2] 3.63 km (4:13 / km) +15m 4:08 / km
ahr:144 max:162 shoes: Nike Vomero 13

Running - offroad intervals 27:31 [4] 7.22 km (3:49 / km) +20m 3:46 / km
ahr:173 max:197 shoes: Nike Victory XC 3

6 x 2:30 [2:30 jog] at Holyrood high. Another pretty big group of guys which made it nicer. Rain was grim at the end.

Running - offroad 10:02 [3] 1.75 km (5:45 / km) +3m 5:42 / km
ahr:156 max:183 shoes: Nike Victory XC 3

4 x 30s strides

Running - road warm up/down 15:32 [2] 3.08 km (5:02 / km) +62m 4:35 / km
ahr:152 max:168 shoes: Nike Vomero 13

Crawl home. Soaking and cold.

Monday Sep 17 #

4 PM

Strength and Conditioning 45:00 [0]

Running - offroad 45:00 [3] 8.94 km (5:02 / km) +450m 4:01 / km
shoes: Nike Vomero 13

Uphill treadmill running @5% instead of XT. Sweaty.

Sunday Sep 16 #

11 AM

Running - road 44:28 [3] 10.36 km (4:18 / km) +151m 4:00 / km
ahr:161 max:182 shoes: Nike Vomero 13

Solo round the KF and the seat. Windy af but good fun.

3 PM

Strength and Conditioning 45:00 [0]

Saturday Sep 15 #

9 AM

Running - offroad warm up/down 15:32 [2] 3.45 km (4:30 / km) +3m 4:29 / km
shoes: Nike Vomero 13

Running - offroad 20:43 [3] 3.65 km (5:40 / km) +87m 5:04 / km
ahr:157 max:184 shoes: Nike Victory XC 3

Strides. 4 x 30s flat, 3 x 30s hills

Running - offroad warm up/down 15:09 [2] 3.13 km (4:51 / km) +38m 4:34 / km
ahr:155 max:166 shoes: Nike Vomero 13

Running - offroad intervals 35:00 [4] 9.82 km (3:34 / km) +65m 3:27 / km
ahr:183 max:194 shoes: Nike Victory XC 3

5 x 3:15 [3:45 float] on the KF. Good session, running with Carcas and Oskar. New spikes are good and these ones don't muck my achilles up. £25 bargain.