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Training Log: stucrutchfield

In the last 7 days:

activity # timemileskm+m
  running6 7:26:45 40.77(10:57) 65.62(6:48) 3071
  bike/turbo1 1:00:00
  S&C workout1 30:00
  Total8 8:56:45 40.77 65.62 3071
averages - sleep:7.2
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TuWeThFrSaSuMo

Sunday Aug 19 #

1 PM

running long (specific endurance) 2:33:50 [5] 17.86 km (8:37 / km) +1651m 5:53 / km
slept:9.0

2:30/1250m specific endurance. Ran the ben race route, then turned and added a bit more on. Really humid day and felt yesterdays tempo effort in the legs a bit, but still felt pretty solid, and was able to crank up the pace along the road at the end which felt really good and was a good boost before trying to do it on race day!

Saturday Aug 18 #

S&C workout 30:00 [3]

6 PM

running hills (40' tempo uphill) 1:40:01 [4] 15.4 km (6:30 / km) +664m 5:21 / km
slept:9.0

20' easy, 40' uphill tempo, easy back down. As with last time I did this workout, felt great, seem to be able to really push it on the tempo uphills recently and felt super strong. Took it really easy on the way back down and generally feeling great.

Friday Aug 17 #

6 PM

running (easy+Hsprints) 1:03:10 [2] 11.14 km (5:40 / km) +216m 5:10 / km
slept:7.0

60' easy plus hill sprints. Feeling good.

Thursday Aug 16 #

1 PM

running (easy plus strides) 31:32 [2] 6.05 km (5:13 / km) +28m 5:06 / km
slept:7.0

30-40' easy plus strides. Feeling good, rested.
6 PM

bike/turbo 1:00:00 [3]

Wednesday Aug 15 #

6 PM

running hills (5min hill reps) 1:07:21 [4] 9.16 km (7:21 / km) +485m 5:49 / km
slept:4.0

15' easy, 4x %min hill reps, 15' easy. Knock-on effects from the disaster at work meant that I didn't get much sleep and so was pretty knackered for this workout. Made the est attempt on it I could, and aside from the fatigue, still overall feeling really good.

Tuesday Aug 14 #

9 PM

running (easy+strides) 30:51 [3] 6.01 km (5:08 / km) +27m 5:01 / km
slept:7.0

30-40' easy plus strides. Feeling good, though long and disastrous day at work meant I couldn't get my 60' on the bike done...

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