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Training Log: 970130

In the last 7 days:

activity # timemileskm+m
  Running6 4:58:06 30.08(9:55) 48.41(6:09) 916
  Strength and Conditioning3 2:00:00
  Running wu/cd3 1:01:26 6.77(9:04) 10.9(5:38) 137
  Swimming1 30:00
  Total9 8:29:32 36.85 59.31 1053
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Sunday Nov 29 #

Running 1:27:17 [3] 14.35 km (6:05 / km) +259m 5:35 / km
ahr:144 max:170 shoes: Inov8 XTalon July20

Easy Blackford and Braids with the EUOC gals + Neil. A bit stop-start, regretting my decision not to wear gloves, but legs feeling good.
Foot maybe a bit more achy afterwards than yesterday, but less than earlier in the week, hard to tell.

Saturday Nov 28 #

Running wu/cd 25:33 [3] 4.51 km (5:40 / km) +57m 5:20 / km
ahr:148 max:174 shoes: Inov8 XTalon July20

Running 38:01 [3] 5.93 km (6:25 / km) +177m 5:35 / km
ahr:163 max:188 shoes: Inov8 XTalon July20

EUOC Hills, KF + Crags
8:00 tempo [~6:00], 6x (75s hill [75s] 45s hill [45s])
Felt good on the tempo, but possibly started too hard on the hills, definitely fading towards the end. Good session though. Very tiny amount of foot achiness afterwards, positive signs.

Friday Nov 27 #

7 AM

Strength and Conditioning 40:00 [3]

DrongO circuits
2 PM

Swimming 30:00 [3]

200wu, 200drills, 400, 300, 200, 100, 100cd
A classic set to keep count of the lengths, on my own this week now Jenny’s gone home.

Thursday Nov 26 #

Running 52:17 [3] 8.69 km (6:01 / km) +158m 5:31 / km
ahr:166 max:180 shoes: Inov8 XTalon July20

Round the bottom of the crags, up through the woods to Dunsapie loch, over the shoulder of the seat and round the side, and a small meadows lap to finish. With Juliet. More post run foot feels than yesterday, but less than Tuesday, and still nothing while running.

Wednesday Nov 25 #

8 AM

Running wu/cd 8:06 [3] 1.59 km (5:06 / km) +19m 4:48 / km
shoes: Brooks Ghost 11

Strength and Conditioning 40:00 [3]

Gym S&C
3 PM

Running 47:44 [3] 6.92 km (6:54 / km) +277m 5:45 / km
ahr:148 max:173 shoes: Inov8 XTalon July20

Some nice easy seat action with the EUOC gals. Think the foot enjoyed this more, seems like less reaction so far anyway.

Tuesday Nov 24 #

Running wu/cd 27:47 [3] 4.8 km (5:47 / km) +61m 5:27 / km
ahr:161 max:172 shoes: Inov8 XTalon July20

Running 40:45 [3] 6.95 km (5:52 / km) +16m 5:48 / km
ahr:170 max:188 shoes: Inov8 XTalon July20

EUOC KF session
10:00 [2:00], 2x (5:00 [1:00]), [1:00], 10:00 [2:00], 5x strides
A very average session, trying to maintain pace on the hill but otherwise not really pushing that hard.
Foot felt fine while running, but achy again after. Aiming for a smaller week this week, so hoping that will sort it.

Monday Nov 23 #

Running 32:02 [3] 5.57 km (5:45 / km) +29m 5:36 / km
shoes: Brooks Launch 6 Mar20

Easy meadows with Niamh and Ellie. Left foot feeling a bit achy.

Strength and Conditioning 40:00 [3]

EUOC S&C

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