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Training Log: TheInvisibleLog

In the last 7 days:

activity # timemileskm+m
  Running5 3:47:31 20.07(11:20) 32.3(7:03) 592
  Walking1 1:15:00 3.11(24:08) 5.0(15:00)
  Back, core and achilles2 1:00:00
  Swimming1 10:00
  Total8 6:12:31 23.18 37.3 592
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ThFrSaSuMoTuWe

Tuesday Jan 24 #

Running hills 25:22 [4] 3.3 km (7:41 / km) +255m 5:33 / km
shoes: Salamon Blue

This must be the toughest day of my training program. First rep of Specimen Hill circuit felt particularly hard. Surprised to find that the three reps gave me a 20 second improvement on previous best.
7 AM

Walking 1:15:00 [1] 5.0 km (15:00 / km)
shoes: Grey Kayano

Sunday Jan 22 #

Running long 2:08:54 [3] 17.0 km (7:35 / km) +230m 7:06 / km
shoes: Salamon Blue

There were two other groups to choose from for the long run this morning. One ran in the Welsford. One ran the Coliban Channel. Both were committing runs without short cuts so I headed for Crusoe instead. Stilll not confident to committ to 20k. From the start of the run with blue sky, a still Crusoe Lake, I had no regrets about coming back here. Managed the full Marne circuit from Crusoe, which surprised me. [Channel, Marne, main ridge, Pipeline track, channel] Had mused about doing the climb twice, but at the top after the first ascent I knew there wasn't a second in me. Some foot twinges at 10k but they went away so kept going. The swim afterwards was really refreshing.
9 AM

Swimming 10:00 [2]

Saturday Jan 21 #

Running tempo 25:07 [4] 5.0 km (5:01 / km) +25m 4:54 / km
shoes: Grey Kayano

Four seconds improvement on last week. About on par with the 1k interval improvement (1 sec/km).
7 AM

Back, core and achilles 25:00 [1]

Running warm up/down 7:08 [3] 1.0 km (7:08 / km) +2m 7:04 / km
shoes: Grey Kayano

Friday Jan 20 #

7 AM

Back, core and achilles 35:00 [1]

Planned rest day. Would have to be this anyway. Messages from achilles and plantar fascia. Confirms that 34k was about the limit.

Thursday Jan 19 #

8 AM

Running (Terrain run) 41:00 [3] 6.0 km (6:50 / km) +80m 6:24 / km
shoes: Salamon Blue

Test running courses. Map changes found. Many.
Completed the full set of planned runs for this week. Four kilometers further than last week, which was all in the long run. Might keep the long run where it is and add a hill circuit and a kilometre rep in the coming week..

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Stroller 5  
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