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Training Log Archive: RichieR

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Running7 8:54:19 68.11(7:51) 109.62(4:52) 1243
  Total7 8:54:19 68.11(7:51) 109.62(4:52) 1243
averages - sleep:7.5

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Sunday Oct 9, 2016 #

3 PM

Running (Moderate) 1:32:00 [3] 21.1 km (4:22 / km) +161m 4:12 / km
shoes: New Balance Boracay V2 (Blue)

Moderate paced run, felt comfortable. Left ankle had been aching overnight but wasn't an issue during the run. Standing calf raises before running.

Saturday Oct 8, 2016 #

12 PM

Running (Moderate + 6 x hill sprin) 1:08:14 [3] 12.89 km (5:18 / km) +112m 5:04 / km
shoes: New Balance Boracay V2 (Blue)

Moderate pace 50 minutes plus 6 x hill sprints in the middle. Felt good, no injury issues, a bit stiff to start off with but warmed up by the first mile. Completed drills that I forgot to do yesterday.

Friday Oct 7, 2016 #

4 PM

Running (Mixed terrain) 1:24:05 [2] 14.8 km (5:41 / km) +330m 5:07 / km
shoes: New Balance Boracay V2 (Blue)

60 minutes easy run around forestry, hilly. Strideouts followed by 2 x technical exercises after run. Missed one of the technical exercises because I forgot how to do it and didn't have the sheet I'd printed with me!

Thursday Oct 6, 2016 #

2 PM

Running (Progression run) 1:20:00 [4] 19.78 km (4:03 / km) +91m 3:57 / km
shoes: New Balance Boracay V2 (Blue)

Good session. Warm up 20 minutes, progression from about 4:15km down to 3:25km for the last 10 minutes, warm down 20 minutes. Pace was comfortable but had to work quite hard at 3:25km. Felt harder than I was expecting at that pace. Top of my right foot was aching a bit, but not all the time, it seemed to ease off as I ran faster.

Strength exercises completed earlier before session.

Wednesday Oct 5, 2016 #

6 PM

Running (Mixed terrain ) 1:15:00 [1] 10.6 km (7:05 / km) +309m 6:11 / km
shoes: New Balance Boracay V2 (Blue)

A little tired today after last night's work shift, only 4 hours sleep this morning. Easy run this evening with 6 x strideouts after. Run was mostly off-road on hilly and undulating terrain. Took it very easy.

Tuesday Oct 4, 2016 #

12 PM

Running (Moderate) 1:03:00 [4] 15.25 km (4:08 / km) +240m 3:50 / km
shoes: New Balance Boracay V2 (Blue)

Moderate pace warm up 20 minutes, 8 x 30 seconds speed variations, 20 minutes moderate pace warm down. A little slow to warm up today, but got going after a mile or so. Session felt good, mixing between moderate pace and faster 10k ish pace, occasional twinges in right hip/glute, no pain just spasms. Session felt comfortable.

30 minutes strength session before running
standing calf raise, seated calf raise, triple threat, jane fonda's, sit ups on ball, ball bridge with single leg raise, dead bug with swiss ball (all x 3)

Monday Oct 3, 2016 #

9 AM

Running (Easy) 1:12:00 [2] 15.2 km (4:44 / km)
slept:7.5 shoes: New Balance Boracay V2 (Blue)

Easy run with 6 x strideouts after. A little stiff to start as not been used to running in the morning and not really woken up yet. After a mile or so, loosened off and much easier. GPS not picking up today so just running easy by feel. Standing calf raises before running and massage in the afternoon.

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