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Training Log: The Skunk

In the last 7 days:

activity # timemileskm+m
  Running 7 6:38:09 58.86(6:46) 94.73(4:12) 976
  Strength and Conditioning3 1:30:00
  Total9 8:08:09 58.86 94.73 976
  [1-5]7 6:38:09
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1:29
0:00
SaSuMoTuWeThFr

Thursday Dec 13 #

5 PM

Running 26:39 [3] 6.27 km (4:15 / km) +10m 4:13 / km
ahr:132 max:146 shoes: Nike Vomero 13

Easy canal

Running 9:43 [3] 0.95 km (10:12 / km) +40m 8:26 / km
ahr:129 max:155 shoes: Nike Vomero 13

Hill strides

Running 13:27 [3] 3.18 km (4:13 / km) +22m 4:05 / km
ahr:145 max:155 shoes: Nike Vomero 13

Home
6 PM

Strength and Conditioning 30:00 [0]

Wednesday Dec 12 #

8 AM

Running 39:59 [3] 8.71 km (4:35 / km) +39m 4:29 / km
ahr:142 max:154

Easy pre exam with Polly. Achilles/side of ankle still sore, not getting any worse tho. Not sure what it is
6 PM

Running 38:32 [3] 9.22 km (4:11 / km) +157m 3:51 / km
ahr:147 max:164 shoes: Nike Vomero 13

Post exam with Oskar. Feeling good and ankle felt good.

Tuesday Dec 11 #

6 PM

Running warm up/down 14:17 [2] 3.27 km (4:22 / km)
ahr:135 max:146 shoes: Nike Vomero 13

Running intervals 42:00 [4] 11.95 km (3:31 / km)
ahr:174 max:194 shoes: Nike Peg Turbo

10 min tempo then 8 x 2 mins [2 mins]
Legs felt rough tonight, was a hard weekend. Lead two reps but for the rest was just hanging on for dear life. Kept the first 3 chill then picked it up. 3 mpk on the first 3 then ~2.53 mpk on the last 5.
First exam tomorrow.

Running 11:27 [3] 1.47 km (7:48 / km)
ahr:131 max:165 shoes: Nike Peg Turbo

6 x 15s strides

Running warm up/down 14:48 [2] 2.96 km (5:00 / km) +9m 4:56 / km
ahr:144 max:156 shoes: Nike Vomero 13

Monday Dec 10 #

2 PM

Running 40:19 [3] 8.44 km (4:46 / km) +280m 4:06 / km
ahr:151 max:185 shoes: Nike Vomero 13

Strength and Conditioning 30:00 [0]

Sunday Dec 9 #

9 AM

Running 1:27:44 [3] 22.86 km (3:50 / km) +248m 3:38 / km
shoes: Nike Vomero 13

HPSR14
Didn’t feel too good first half and the hill left me dead. Wasn’t liking the pace coming back but stuck with it and then started to feel good again about 8k to go. Good fun

Saturday Dec 8 #

1 PM

Running warm up/down 14:51 [2] 3.27 km (4:33 / km) +2m 4:32 / km
shoes: Nike Vomero 13

Running race 28:29 [5] 8.76 km (3:15 / km) +148m 3:00 / km
shoes: Nike Victory XC 3

East district champs - ~9th
Started at a nice pace sitting in a pack with Oskar and Carcas for the first 2k. Oskar then dropped off a bit but Carcas and I stuck at it. Sadly Alex wasn’t feeling too great today and dropped off so was left on my own fighting some Central bois. Stayed strong to the finish and managed to have the lad I was running with, good stuff. Very happy and splits seem consistent (it’s a lot easier to tell looking at the strava graph).

Running warm up/down 15:54 [2] 3.41 km (4:40 / km) +20m 4:32 / km
shoes: Nike Vomero 13

6 PM

Strength and Conditioning 30:00 [0]

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