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Training Log: gingercake

In the last 7 days:

activity # timemileskm+m
  Running11 9:32:52 71.78(7:59) 115.52(4:58) 1092
  Technical exercises2 25:00 1.99(12:34) 3.2(7:49)
  Core Work1 20:00
  Total13 10:17:52 73.77 118.72 1092
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Monday Jul 24 #

7 AM

Running 1:04:47 [1] 12.08 km (5:22 / km) +203m 4:57 / km

Easy running, pretty sure altitude measure is wrong, probably half that in climbing. Legs tired and i was tired running but ok. Just know i ran hard yesterday.

Sunday Jul 23 #

10 AM

Running 20:04 [1] 4.05 km (4:57 / km) +14m 4:52 / km

Easy running.

Running 1:41:01 [3] 24.0 km (4:13 / km) +63m 4:09 / km

Aim - 24km specific endurance run at 4.05pace. Ran well, pretty much all ks on the flat were 4.05-4.10, mostly 4.06/4.08. Couple of short sharp hills and mildly undulating roads slowed pace a little but this is the most comfortable i have been at this sort of pace. Roughly 5 of the ks had a hill which slowed splits to 4.20pace. Shame that i was 3mins off 1hr38 with 1hr41 but pleased with this run overall. Very warm and muggy conditions, route all on road out and back.
12 PM

Running 20:29 [1] 3.63 km (5:39 / km) +21m 5:29 / km

Legs tired but more just very warm weather. Ran it very easy.

Saturday Jul 22 #

9 AM

Running 1:07:30 [1] 12.82 km (5:16 / km) +154m 4:58 / km

Easy running on trails,canal path and road. Felt fine, a little tired. 6 x hill sprints.
6 PM

Running 45:50 [2] 8.22 km (5:35 / km) +217m 4:56 / km

Easy running on forestry trails, felt much better this evening and legs just full of energy. Realised i was suppost to run this run yesterday evening but decided to take my mum out for the evening and didnt have time to get a run in as well with the drive home.
7 PM

Technical exercises 15:00 [2] 2.0 km (7:30 / km)

Two sets of technical exercises and a bit of easy running at end.

Friday Jul 21 #

9 AM

Running 1:03:19 [2] 13.65 km (4:38 / km) +168m 4:22 / km

Moderate run, legs tired but i did run hard last night. Kept up a decent pace even with a bit of climbing in the run

Thursday Jul 20 #

6 PM

Running 27:59 [1] 5.52 km (5:04 / km)

Easy run to warm up for session.

Running 24:00 [3] 3.6 km (6:40 / km)

4 x 400m, each rep 76-78secs, 4 x 300m each rep in 56-58secs and 4 x 200m each rep in 35-37secs. Felt good and ran well tonight, leg speed definitely improving. A little tired legs but this sort of session i find hard anyway. Pleased though with times.
8 PM

Running 24:32 [1] 5.0 km (4:54 / km)

Easy run after session.

Wednesday Jul 19 #

7 AM

Running 35:59 [1] 6.55 km (5:30 / km) +98m 5:07 / km

Easy run, ran this first as had to be in work early.
8 AM

Technical exercises 10:00 [2] 1.2 km (8:20 / km)

Two sets of technical exercises.
3 PM

Running 1:02:35 [2] 14.0 km (4:28 / km) +56m 4:23 / km

Moderate run, felt tired mentally more than anything to start with but ran well after warming up a bit. Splits more 4.22-4.28 but generally felt good, second half quicker than first. All on flat trail.
5 PM

Running 14:47 [1] 2.4 km (6:10 / km) +98m 5:07 / km

Easy run back up hill.

Core Work 20:00 [2]

Core work, usual exercises, swiss ball, medicine ball, balancing exercises, squats and clams

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