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Training Log Archive: dcreekp

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  road running4 4:57:03 34.55(8:36) 55.6(5:21)
  trail running1 33:36 4.97(6:46) 8.0(4:12) 112
  gym1 20:00
  Total6 5:50:39 39.52 63.6 112

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Sunday Oct 23, 2016 #

2 PM

road running (cycle route 21 run) 2:33:00 [3] 25.0 km (6:07 / km)
shoes: huaka(1)

easy long run on flat road with Gemma on the bike
legs were tight but still ok

Saturday Oct 22, 2016 #

12 PM

trail running race (CH club xcountry) 33:36 [5] 8.0 km (4:12 / km) +112m 3:56 / km
shoes: ultra270

cross country race
good fun
tough

it's hard to go fast for so long

Thursday Oct 20, 2016 #

7 PM

road running (CH tempo) 48:40 [3] 10.4 km (4:41 / km)
shoes: huaka(1)

good run with 20minutes of increased effort with the group

road running (warmup and down) 20:00 [3] 3.5 km (5:43 / km)
shoes: huaka(1)

the little bit to and from CH Tempo

Wednesday Oct 19, 2016 #

11 PM

gym (core/plyometrics) 20:00 [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 18, 2016 #

8 PM

road running (CH park lappers) 39:00 [5] 10.2 km (3:49 / km)
ahr:172 max:194 shoes: huaka(1)

another hard session, went longer than last week, felt harder than last week
kept about 3:45min/km

Monday Oct 17, 2016 #

6 PM

road running (blackheath 150) 36:23 [2] 6.5 km (5:36 / km)
shoes: huaka(1)

easy run, a bit tight

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