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Training Log: wooders

In the last 7 days:

activity # timemileskm+m
  running12 7:24:06 58.25(7:37) 93.74(4:44) 1137
  Strength + Conditioning2 1:00:00
  Drills2 51:06 1.55(33:02) 2.49(20:31)
  Total15 9:15:12 59.79 96.23 1137
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FrSaSuMoTuWeTh

Wednesday Dec 7 #

6 AM

running 21:42 [3] 4.37 km (4:58 / km)
shoes: New balance

slept bad - felt rough
7 AM

Strength + Conditioning 30:00 [1]
shoes: New balance

VMO shizz mostly
4 PM

running 57:25 [3] 11.6 km (4:57 / km) +250m 4:28 / km
shoes: New balance

easy run with Matt

Tuesday Dec 6 #

5 PM

running 25:10 [3] 5.75 km (4:23 / km)
shoes: New balance

Run to Woodburn
6 PM

Drills 7:06 [1] 0.49 km (14:29 / km)
shoes: New balance

drills once i arrived

running intervals 27:35 [4] 6.52 km (4:14 / km)
shoes: New balance

session of 5 x 1200m - start every 6th minute (~2min rest)
Times; 3:58, 57, 57, 55, 55
Good job
7 PM

running 6:00 [3] 0.8 km (7:30 / km)
shoes: New balance

4 x 100m strides to finish
Bash was filming so tried to run with some lovely form.

running 16:46 [3] 3.19 km (5:15 / km)
shoes: New balance

Bonksville with Big Bad Blomquist back to the bus

Monday Dec 5 #

Strength + Conditioning 30:00 [1]

10 AM

running 33:01 [3] 7.43 km (4:27 / km) +98m 4:10 / km
shoes: New balance

Morning with Daneo - lovely frosty and white looking up riverlin
4 PM

running 50:48 [3] 10.8 km (4:42 / km) +175m 4:21 / km
shoes: New balance

Sunday Dec 4 #

running 1:06:40 [3] 13.5 km (4:56 / km) +270m 4:29 / km
shoes: New balance

easy morning with nathan

Saturday Dec 3 #

running warm up/down 30:47 [3] 6.13 km (5:01 / km) +110m 4:36 / km
shoes: New balance

to Endcliffe park monument and back after session.

running intervals 36:00 [4] 8.05 km (4:28 / km) +60m 4:19 / km
shoes: Brooks Mach 18

Plan was to do a session and I wanted to try out the new spikes so headed to the swamp that is Endcliffe park.
5,4,3,3,4,5 all 2 min rests.
1.45km, 1.17, 0.89, 0.89, 1.18, 1.44
(3:27m/km, 3:25, 3:23, 3:23, 3:23, 3:28)
Actually very pleased with this session - solo, muddy and some hill.
Spikes were very nice - though 9mm wasn't enough in the wet bits.

Friday Dec 2 #

6 AM

running 35:50 [3] 8.05 km (4:27 / km) +104m 4:11 / km
shoes: New balance

Pre-drills run with Dane, pace a little higher than i would have liked at 6:50am but no bad thing.
7 AM

Drills 44:00 [1] 2.0 km (22:00 / km)
shoes: New balance

somewhat lackluster this morning.
8 AM

running 7:20 [3] 1.35 km (5:26 / km)
shoes: New balance

Back to danes after drills - had no breakfast food at home so ma boy sorted me out. Includes the run home after breaky.
5 PM

running 29:02 [3] 6.2 km (4:41 / km) +70m 4:26 / km
shoes: New balance

easy evening run in the rain with olly and paddy

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