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Training Log: Spongey

In the last 7 days:

activity # timemileskm+m
  Run10 9:42:10 80.5(7:14) 129.55(4:30) 650
  5-a-side football1 55:00 2.49(22:08) 4.0(13:45)
  Total10 10:37:10 82.98(7:41) 133.55(4:46) 650
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SaSuMoTuWeThFr

Friday Sep 22 #

1 PM

Run 1:01:25 [3] 16.0 km (3:50 / km)

Steady run at lunch because it was raining and cold and I had only brought shorts and t-shirt

Run 3:00 [1] 0.5 km (6:00 / km)

shuffle to get some lunch

Thursday Sep 21 #

12 PM

Run 20:05 [4] 6.0 km (3:21 / km)

200 on / 200 off for 6km
34/35s / 45/46s
think I might just sneak in enough speed work in the next week to get within two thirds of my mum's time at Glasgow 10km
1 PM

Run 32:30 [2] 7.0 km (4:39 / km)

jog to and from the track
7 PM

Run 34:00 [2] 7.5 km (4:32 / km)

Wednesday Sep 20 #

7 PM

Run 1:40:00 [2] 21.0 km (4:46 / km)

Nice wet rainy glasgow night out with some new shoes

Tuesday Sep 19 #

8 AM

Run 37:40 [2] 8.0 km (4:43 / km)

1 PM

Run 34:30 [2] 8.0 km (4:19 / km)

jogging before and after

Run 15:00 [4] 3.5 km (4:17 / km)

3x1km + 500m off 90s
3.04,00,02mins + 89s
Lungs fine but legs struggling to remember what fast running is. Nice and short to start off though

Monday Sep 18 #

6 PM

Run 15:00 [1] 3.0 km (5:00 / km)

Jog to football

5-a-side football 55:00 [3] 4.0 km (13:45 / km)

Sunday Sep 17 #

9 AM

Run 2:00:00 [3] 26.05 km (4:36 / km) +400m 4:17 / km

Run up some hills from family home. Almost feeling normal now. Went a bit harder towards the end.

Saturday Sep 16 #

2 PM

Run 1:49:00 [2] 23.0 km (4:44 / km) +250m 4:30 / km

Run behind the house, still easy almost back to normal

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