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Training Log: freddiec

In the last 7 days:

activity # timemileskm+m
  Run6 5:29:57 42.96(7:41) 69.13(4:46) 440
  intervals1 35:10 4.6(7:39) 7.4(4:45)
  Total6 6:05:07 47.55(7:41) 76.53(4:46) 440
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FrSaSuMoTuWeTh

Wednesday Sep 20 #

Run 1:11:12 [3] 14.59 km (4:53 / km)

Blackford n mortonhall with Jamesy, feeling bit burst but probably feeling better as it went on. Last Wednesday run before uni :((

Tuesday Sep 19 #

Run warm up/down 23:13 [3] 4.6 km (5:03 / km)

intervals 35:10 [3] 7.4 km (4:45 / km)

2k tempo [5 mins] 8 x 400m [30s] 2k tempo

Times: 6:24//68,68,69,67,68,68,68,65//6:24

Probably should have gone a bit quicker in the 4's cause still had bit left in the tank. Also could have gone bit quicker on both 2k's but just meant to be at tempo speed. Using my new heavy distance shoes for the 2ks n my super light racers for 4's... felt like had weights attached to my feet on that last 2!

Run warm up/down 21:19 [3] 4.0 km (5:20 / km)

Monday Sep 18 #

Run 43:28 [3] 9.53 km (4:34 / km)

Easy meadows with toj, James n Ed - legs bit tired n maybe tad quick.

Sunday Sep 17 #

Run 1:23:56 [3] 17.91 km (4:41 / km)

Nice chill long one with Mich n Jarf, legs feeling tired towards the end but pretty decent considering. Along the canal for 9 k n back

Saturday Sep 16 #

Run warm up/down 15:10 [3] 3.0 km (5:03 / km)

Run race 33:59 [3] 7.9 km (4:18 / km) +440m 3:22 / km

Home internationals hill running. First by a minute easy moneyyy. Also 3 minutes quicker than the trails so big improvement even in worse conditions - irocks a lot better than old inovs!! Struggling bit on the big hills but think everyone was and only walked a tiny section on the second time going up the big wan. Maybe should do some more hill running...

Run warm up/down 17:16 [3] 3.36 km (5:08 / km)

4 PM

Run 20:24 [3] 4.24 km (4:49 / km)

Evening shake out with Ed n Tom

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