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Training Log Archive: RichieR

In the 7 days ending Oct 2, 2016:

activity # timemileskm+m
  Running4 4:22:18 34.57(7:35) 55.63(4:43) 427
  Cycling2 2:51:30 43.4(3:57) 69.85(2:27) 1019
  Total6 7:13:48 77.97(5:34) 125.47(3:27) 1446
averages - sleep:6

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Sunday Oct 2, 2016 #

Note

Seated calf raises with weight and standing calf raises done prior to run.
3 PM

Running (Moderate) 1:21:00 [3] 19.0 km (4:16 / km) +49m 4:13 / km
slept:6.0 shoes: New Balance Boracay V2 (Blue)

Moderate pace run in sunny conditions. Out and back along the canal. Pace felt very comfortable and had to consciously slow myself down at times. No issues with feet today.

Thursday Sep 29, 2016 #

2 PM

Cycling 1:28:30 [3] 22.3 mi (3:58 / mi) +569m 3:41 / mi

Short bike ride which included a great 6.5 mile steady climb and then a rapid descent.
7 PM

Running 57:00 [3] 11.23 km (5:05 / km) +252m 4:34 / km

Easy group run on varied terrain, a mixture of road, path and forest trail with some steady climbs and descents. Head torches to finish with. Legs felt very good after cycling earlier.

Wednesday Sep 28, 2016 #

Note

Strength exercises in gym. Full set x3.
5 PM

Running 1:02:00 [2] 12.7 km (4:53 / km) +84m 4:44 / km

Easy run, felt a bit tired to start after doing core session in the gym a few hours earlier. Left ankle a bit stiff and aching on the top of the foot. Eased a bit by the end. Strideouts to finish.

Tuesday Sep 27, 2016 #

5 PM

Cycling 1:23:00 [2] 21.1 mi (3:56 / mi) +450m 3:41 / mi

Easy bike ride in the early evening after working previous night. Legs feeling fresh.

Monday Sep 26, 2016 #

4 PM

Running 1:02:18 [1] 12.7 km (4:54 / km) +42m 4:50 / km

Cold and wet, but not bad for running. Easy run with 7 strideouts to finish. no foot pain.

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