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Training Log Archive: redrider

In the 7 days ending Apr 21:

activity # timemileskm+m
  Running5 6:11:18 46.42(8:00) 74.7(4:58) 115
  Strength2 1:15:00
  Trail running1 42:00 4.16(10:05) 6.7(6:16)
  Swimming1 10:00 0.31(32:11) 0.5(20:00)
  Cross training1 5:00
  Total7 8:23:18 50.89 81.9 115

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MoTuWeThFrSaSu

Sunday Apr 21 #

Running tempo 1:14:00 [3] 16.1 km (4:36 / km) +75m 4:29 / km

13k steady with Sorcha (4:15-4:25) with 2k warm up and 1k warm down

Saturday Apr 20 #

Running warm up/down 17:00 [2] 3.0 km (5:40 / km)

Running tempo 20:18 [5] 5.0 km (4:04 / km) +20m 3:59 / km

Ballincollig parkrun. Getting gradually faster again... Almost summer now! :)

Running warm up/down 30:00 [2] 5.0 km (6:00 / km) +20m 5:53 / km

Friday Apr 19 #

Trail running 42:00 [2] 6.7 km (6:16 / km)

Easy off road run on grass with drills and 4x100m strides

Thursday Apr 18 #

Running intervals 55:00 [5] 10.3 km (5:20 / km)

2k warm up and drills, then 11x400m intervals in 1:30 with 1min recoveries, and warm down. Legs still aching from the strength session and long run but otherwise fine. Lost count and did one extra.

Strength 30:00 [2]

Relatively easy strength workout at gym after the intervals including only light leg exercises with 20kg bar and plenty of core exercises.

Wednesday Apr 17 #

Running 1:02:00 [2] 11.3 km (5:29 / km)

Easy jog. Had planned to go to intervals but legs dead tired from yesterday. No chance running fast today. Went to the track anyway to meet up with the others.

Tuesday Apr 16 #

Running long (treadmill) 1:53:00 [3] 24.0 km (4:43 / km)

2k warm up, then 20k at 4:45-4:30 pace, and 2k warm down. Hard and boring but went alright with Netflix :)

Monday Apr 15 #

Cross training 5:00 [1]

Strength 45:00 [2]

Strength at gym incl. heal raises, one leg heal raises, calf press, leg press, lunges, squats, dead lifts, hamstring curls, and core exercises.

Swimming 10:00 [2] 0.5 km (20:00 / km)

Couldn't swim longer 'cos I had to hurry to Katie's to watch the first episode of the season eight of the Game of Thrones :D

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