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Training Log Archive: Heather O

In the 7 days ending Oct 2, 2016:

activity # timemileskm+m
  Running4 7:38:43 28.3(16:12) 45.55(10:04) 700
  Swimming1 38:00 0.93(40:46) 1.5(25:20)
  Yoga1 30:00
  Climbing1 30:00
  Strength/core1 20:00
  Total7 9:36:43 29.24 47.05 700

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MoTuWeThFrSaSu

Sunday Oct 2, 2016 #

5 PM

Running 52:16 [4] 10.02 km (5:13 / km) +31m 5:08 / km
shoes: Aasics Fuji Attack 5

Lovely evening for a run in Regents Park apart from all the people. Three sets of 2 km steady / 1 km fast (04:23, 04:39, 04:20) not sure what happened to the middle one!

Saturday Oct 1, 2016 #

Note
(rest day)

Early start for train journey to visit Faye.

Friday Sep 30, 2016 #

7 AM

Running 47:57 [3] 8.52 km (5:38 / km) +33m 5:31 / km
shoes: Inov-8 X Talon 212

Wet and muddy river loop. Had to push myself out the door with thoughts of six days in London.

Thursday Sep 29, 2016 #

6 PM

Yoga 30:00 [2]

The usual sequence with Sia to liven things up!

Strength/core 20:00 [3]

The start of some more focussed shoulder tendon rehab:
15 full press-ups (3 x 5s)
15 tricep dips
15 assisted pull-ups using band (3 x 5s)
15 wide press-ups (3 x 5s)
15 bicep curls 5kg each side
That felt like enough...pull-ups definitely the thing...easy does it.

Wednesday Sep 28, 2016 #

4 PM

Running 5:25:00 [2] 21.21 km (15:19 / km) +631m 13:20 / km
shoes: Inov-8 X Talon 212

Wild evening out with Shane collecting Rab controls in the Yorkshire Dales. Ground was very rough and waterlogged so we walked a lot. Unfortunately couldn't find our 10th despite spending ages looking with big torches and GPS. Finished just before the weather turned really stormy.

Tuesday Sep 27, 2016 #

7 AM

Swimming 38:00 [3] 1.5 km (25:20 / km)

Steady 60 building in more back stroke (20%) to work the front of my shoulder.
6 PM

Running 33:30 [3] 5.8 km (5:47 / km) +5m 5:45 / km

To the wall and back combo.
7 PM

Climbing 30:00 [3]

Autobelay up to 6c to test shoulder. Good to be climbing and see everyone.

Monday Sep 26, 2016 #

Note
(rest day)

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