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Training Log Archive: dcreekp

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  road running3 2:01:44 16.22(7:30) 26.1(4:40)
  gym1 25:00
  Total4 2:26:44 16.22 26.1

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MoTuWeThFrSaSu

Thursday Oct 13, 2016 #

8 PM

road running (CH tempo) 45:46 [3] 9.6 km (4:46 / km)
shoes: huaka(1)

a fun run through Blackheath

Wednesday Oct 12, 2016 #

7 PM

gym (core/plyometrics) 25:00 [3]

1. hip swing, hip swing knee bend, counter swing, circles; * 21
2. hip twist foot in 15 * 3
3. hip twist foot in with step 15 * 3
4. hip unbalance 15 * 3
5. toe point 7clock 15 * 3
6. step downs 15 * 3

good

Tuesday Oct 11, 2016 #

8 PM

road running (CH park lappers) 39:00 [5] 10.0 km (3:54 / km)
ahr:178 max:196 shoes: huaka(1)

park laps again this time I could do ten and I was consistently around 3:45min for each kilometre. Definite improvement from last week.

Monday Oct 10, 2016 #

5 PM

road running (blackheath 150) 36:58 [3] 6.5 km (5:41 / km)
shoes: huaka(1)

recovery run. felt ok a little tight in the right quad

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