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Training Log Archive: redrider

In the 7 days ending Aug 18:

activity # timemileskm+m
  Running6 7:07:00 51.34(8:19) 82.63(5:10) 429
  Trail running1 1:00:00 6.03(9:57) 9.7(6:11)
  Strength2 40:00
  Total7 8:47:00 57.37 92.33 429

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MoTuWeThFrSaSu

Sunday Aug 18 #

Running long 2:37:00 [2] 30.3 km (5:11 / km) +249m 4:59 / km

Fast finish long run with Niamh, Dave, and Irene. First 24k easy and then picking up the pace for the last 6k. Felt surprisingly easy. Must have been the good vibes from watching the WOC relay last night :)

Saturday Aug 17 #

Running tempo 1:02:00 [4] 12.21 km (5:05 / km) +60m 4:57 / km

4k warm up, then 6k tempo run in the regional park at 4:20 pace, and 2k warm down with some strides.

Friday Aug 16 #

Running 41:00 [2] 7.7 km (5:19 / km) +41m 5:11 / km

Easy evening run

Strength (circuit) 10:00 [2]

Thursday Aug 15 #

Running tempo 1:06:00 [3] 13.32 km (4:57 / km)

3k warm up, then 8k m-pace (4:30), and 2k warm down. Easier than last week and I could have run longer but not much faster. Still a lot better than Tuesday.

Wednesday Aug 14 #

Running (BB) 45:00 [2] 8.1 km (5:33 / km) +46m 5:24 / km

Easy morning run. Feeling shit.

Tuesday Aug 13 #

Running intervals 56:00 [4] 11.0 km (5:05 / km) +33m 5:01 / km

3x2k tempo intervals at 4:05 pace with 2min recoveries. Supposed to do 4 reps but had a really bad day.

Monday Aug 12 #

Trail running 1:00:00 [3] 9.7 km (6:11 / km)

Running circuit incl. drills, 3x7min circuit, and 3x3min moderately hard.

Strength 30:00 [2]

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