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Training Log: Spongey

In the last 7 days:

activity # timemileskm+m
  Run10 6:59:32 58.71(7:09) 94.48(4:26)
  5-a-side football1 55:00
  Total10 7:54:32 58.71 94.48
averages - sleep:8.2
«
2:03
0:00
MoTuWeThFrSaSu

Friday Jan 20 #

Note
slept:8.0

8 AM

Run 34:00 [2] 7.35 km (4:38 / km)

7 PM

Run 29:00 [2] 6.2 km (4:41 / km)

Run 13:02 [4] 4.0 km (3:16 / km)

200 on 200 off. About 33-34s for the fast 200s

Thursday Jan 19 #

Note
slept:8.5

Woke up feeling a bit tired so walked into work this morning
8 PM

Run 1:30:00 [2] 20.2 km (4:27 / km)

long day at work so gave up on a session and went for a longer easy run to relax

Wednesday Jan 18 #

Note
slept:9.0

8 AM

Run 33:50 [2] 7.3 km (4:38 / km)

6 PM

Run (warm up / down) 19:00 [1] 3.4 km (5:35 / km)

7 PM

Run 57:00 [3] 15.0 km (3:48 / km)

Steady progression that stayed aerobic the whole time, but skipping along by the end

Tuesday Jan 17 #

Note
slept:7.5

8 AM

Run 35:00 [1] 7.2 km (4:52 / km)

6 PM

Run 26:42 [2] 5.5 km (4:51 / km)

Run 30:04 [4] 7.8 km (3:51 / km)

fartleck sort of hills session
short and sweet
feeling alright as well
7 PM

Run 31:54 [2] 6.53 km (4:53 / km)

Monday Jan 16 #

Note
slept:8.0

easier day today after the weekend
6 PM

Run 20:00 [1] 4.0 km (5:00 / km)

5-a-side football 55:00 [3]

Only 4 in my team this evening so a lot of work

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