In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||3|| 1:59:10|| 14.11||(8:27)|| 22.71||(5:15)|| 167|
| ||Hiking||1|| 1:00:00|
| ||Core Work||1|| 20:00|
| ||Technical exercises||1|| 9:49|| 0.77||(12:44)|| 1.24||(7:55)|
| ||Total||5|| 3:28:59|| 14.88|| 23.95|| 167|
Running 53:18  10.01 km (5:19 / km) +77m 5:08 / km
Active warm up. Easy run. Felt alright, and ran ok. Feel like i have recovered fine from cold but lost a bit of sharpness in my legs. Road was road, canal path, rocky forest track and road. Finished with 6 x strideouts
Running 35:49  6.7 km (5:21 / km) +63m 5:06 / km
Active warm up. Found it fine, pleasantly surprised how well it went. Lunges were good, the only one i wobbled abit on was the backward lunge. Leg swings were fine, as been doing some of them already. Run went well, i feel so much better, made me realise how ill I'd been feeling. Finished with 6 x strideouts (after technical exercises).
Technical exercises 9:49  1.24 km (7:55 / km)
Two sets of technical exercises.
Core Work 20:00 
Core work. Usual routine that i have been using.
Hiking 1:00:00 
Hiking/walking up and down a hill. Quite easy pace but steep in places.
Running 30:03  6.0 km (5:01 / km) +27m 4:54 / km
Easy running, but feel so much better. No coughing up anything and legs felt less heavy and more energy. All on road but a loop course. Just glad to be back running.
all weeks |