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Training Log: gingercake

In the last 7 days:

activity # timemileskm+m
  Running12 8:32:05 59.9(8:33) 96.4(5:19) 1017
  Technical exercises3 28:54 2.26(12:47) 3.64(7:56)
  Core Work1 15:00
  rest day1 1
  Total14 9:16:00 62.16 100.04 1017
  [1-5]13 9:15:59
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Friday Jun 23 #

7 AM

Running 38:18 [1] 6.13 km (6:15 / km) +252m 5:11 / km

I'm not the ascent is right, certainly didn't feel that much. Just an easy run, mostly on trails and a few section on roads
4 PM

Running 1:00:03 [2] 12.61 km (4:46 / km) +70m 4:38 / km

Easy run, mostly at 4.45k pace with Nigel, pretty much all on flat trail. Finished with 6 strideouts.
5 PM

Technical exercises 9:36 [1] 1.17 km (8:12 / km)

Two sets of technical exercises, nailed the bounding, much better.

Running 15:39 [1] 2.64 km (5:56 / km) +105m 4:57 / km

Easy run back after technical exercises.

Thursday Jun 22 #

Running 40:00 [3] 7.2 km (5:33 / km)

Track session, went really well, felt like I ran well and got stuck into the reps tonight. Bit of confidence and ran better than I thought I would run. Quite windy on one section but other than that felt good and plenty of people to run with. 2x 2k in 3.26, 3.27. 4x400 in 79, 79, 80, 80. 2 x 2k in 3.31, 3.32. Those two slower than I would have liked but felt that I ran well on them. 4x 400m in 81secs for each one.
7 PM

Running 30:00 [1] 6.0 km (5:00 / km)

Easy run to warm up. All fine, left hip a bit stiff to start with but loosened off fine once into running.
8 PM

Running 20:51 [1] 3.76 km (5:33 / km)

Easy running on grass playing fields.

Wednesday Jun 21 #

9 AM

Running 1:08:09 [2] 12.74 km (5:21 / km) +147m 5:03 / km

Easy run predominantly on canal and forestry trails a few miles on road. Felt better this morning. Finished with 8 hill sprints.
6 PM

Running 30:02 [1] 6.16 km (4:53 / km) +65m 4:38 / km

Easy run on biddulph way, felt fine. Baking hot s nd muggy.
7 PM

Technical exercises 9:01 [2] 1.17 km (7:42 / km)

Two sets of technical exercises

Running 14:01 [1] 2.47 km (5:40 / km) +91m 4:48 / km

Easy run back up the hill after technical exercises.

Core Work 15:00 [2]

Core work, usual exercises.

Tuesday Jun 20 #

12 AM

rest day 1 [0]

Just one of those days where everything got on top of me.

Monday Jun 19 #

9 AM

Running 34:38 [1] 6.58 km (5:16 / km) +14m 5:12 / km

Easy run, very hot so shorter run this morning.
6 PM

Running 1:02:49 [2] 11.06 km (5:41 / km) +203m 5:12 / km

Easy run all on trails, nice run, new route for one section but a bit rocky in one section. Felt pretty good, this morning my legs still felt stiff from cramp yesterday but a lot easier this evening.
7 PM

Technical exercises 10:17 [2] 1.3 km (7:55 / km)

Two sets of technical exercises. Plus strideouts.

Sunday Jun 18 #

8 AM

Running 1:37:35 [3] 19.05 km (5:07 / km) +70m 5:02 / km

Not a good run, intact awful. Again very hot but I think I was dehydrated from the go, I felt ok setting off but after 5k I was feeling rough. Got to 10k in ok pace and then just started getting cramp in my legs and generally feeling rough. Got back ok but couldn't run fast. Annoyed but lesson learned and had a good week of training, one bad session doesn't undo that. Made sure I drank plenty during the day and took on some electrolytes.

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