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Training Log Archive: @Paddy

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Running5 3:22:09 27.22(7:26) 43.8(4:37)
  Swimming1 1:00:00 1.15(52:12) 1.85(32:26)
  Strength 1 1:00:00
  Cycling1 25:00
  Total7 5:47:09 28.37 45.65

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Saturday Oct 15, 2016 #

Running (Easy) 21:00 [3] 5.0 km (4:12 / km)
shoes: Saucony Cortana 4

Quick run around woodhall spa, flat as a pancake. Long boring day in Lincoln on a coaching course

Friday Oct 14, 2016 #

Running (Tempo run) 42:46 [4] 9.7 km (4:25 / km)
shoes: Saucony Cortana 4

Attempt at a tempo run using the Tommy H route. Bit rushed for time so no warm up, First 10 mins 3:57 pace, then gave up at the bottom of the hill as my guts were about to explode, did another 10mins after a quick detour into the trees of rivelin at 3:56 pace. A good starting point, but need to up the pace more.

Thursday Oct 13, 2016 #

Note
(rest day)

Wednesday Oct 12, 2016 #

Running (Easy) 23:35 [3] 5.0 km (4:43 / km)
shoes: Saucony Cortana 4

Strength (S/C) 1:00:00 [3]

Tuesday Oct 11, 2016 #

7 AM

Swimming (Hallam Swimming) 1:00:00 [4] 1.85 km (32:26 / km)

200 free, 150 back, 2x100 IM x2, 15x50 free 32-36secs Horrible anaerobic session, almost threw up
6 PM

Running (Shuoc grass) 1:09:05 [5] 15.0 km (4:36 / km)
shoes: Saucony Cortana 4

3.7k WU with Nay, then 3,2,1 x4 with 1 between reps and 2 between sets. Felt strong on the 3s but struggled to get any speed on the 2s and 1s. Weirdly my pace on the 2s was always slower than the 3s, might of been due to finishing the 2s up the hill. I feel like I've already got a good base, just need to keep consistently building on it.

Monday Oct 10, 2016 #

6 PM

Running (Easy) 45:43 [3] 9.1 km (5:01 / km)
shoes: Saucony Cortana 4

To Forge dam and then back along fulwood road, feeling a bit tired towards the end
8 PM

Cycling (Spinning ) 25:00 [3]

Did half the session as was coaching and not enough bikes 3x5' 2'es

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