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Training Log Archive: dstansfield

In the 7 days ending Dec 16, 2015:

activity

time

miles

running

5:45:22

43.62

(7:55)

70.21

(4:55)

950

strength and conditioning

1:30:00

cycling

40:00

Total

7:55:22

43.62

70.21

950

[1-5]

6:25:22

1:54

0:00

» now

Wednesday Dec 16, 2015 #

5 PM

running 40:00 [3] 6.0 km (6:40 / km) +150m 5:56 / km

Around the seat with Tim. Fancied MFD after all the chat regarding the new record. Bish bash bosh, 6.31.

C • MFD 16

running 6:26 [5] 0.68 km (9:32 / km) +160m 4:22 / km

MFD, soon to appear on Strava.

Tuesday Dec 15, 2015 #

5 PM

running 27:00 [3] 5.85 km (4:37 / km) +25m 4:31 / km

Easy with Ali and Tim as throat is pretty sore. Pretty sudden most likely from not that much sleep.

Monday Dec 14, 2015 #

5 PM

running 28:09 [3] 7.7 km (3:39 / km) +15m 3:37 / km

Not much time to fit in enough to get the day up to ~5 miles so ended up going quite fast. Felt pretty easy...

strength and conditioning 30:00 [0]

Didn't do the squats today as knee was too sore after bashing it on the door yesterday... Other than that some good core work and pull up testing. 952 on some machine and 15kg

6 PM

running 7:34 [3] 1.64 km (4:37 / km)

Back from the gym with Bam

Sunday Dec 13, 2015 #

Note

Hit my knee on the door. Had to play it cool and walk away from the people I was with before

Stiffened up majorly now but will see how it is in the morning...

10 AM

running 1:30:20 [3] 16.64 km (5:26 / km) +300m 4:59 / km

Feeling a bit rough last night so not too long today. Great run with the lads around Blackford and Braids. Really nice day for it. Got some pretty bad scraping from decking it down one of the steep grassy bits off Blackford. Knee is quite sore afterwards so will need to be careful with that..

Saturday Dec 12, 2015 #

10 AM

running 20:00 [4] 6.0 km (3:20 / km)

5, 4, 5, 5x1. Dropped out four minutes into the second five for a toilet stop and then just ran for a minute or so to meet them on the third rep which I pretty much completely missed. Then pushed hard on the 5x1 minute which was good. The first 5 minute felt a lot tougher today than thursday- I think I need to get more used to the morning hard running rubbish

running 18:00 [3] 3.5 km (5:09 / km)

To the meadows and a little warm up.

running 15:00 [3] 2.8 km (5:21 / km) +15m 5:13 / km

Small warm down and back for breakfast.

5 PM

running 38:10 [3] 6.7 km (5:42 / km) +240m 4:50 / km

Nice slow one with Tim and Tam. Radical road with a top notch view then a loop of the crags and home.

Friday Dec 11, 2015 #

4 PM

cycling 40:00 [3]

Smashing out an sss

Thursday Dec 10, 2015 #

7 AM

running 16:30 [2] 3.26 km (5:04 / km) +20m 4:55 / km

To and from the gym...

strength and conditioning 1:00:00 [0]

Squats feeling tough today and some hard upper body things...

6 PM

running 16:13 [2] 3.31 km (4:54 / km) +10m 4:50 / km

Warm up to the meadows.

running 14:25 [5] 4.68 km (3:05 / km)

Joined in the Harie's session. 2km, 1km, 4x400m. Was going surprisingly well. Mins/km were, as they were all a bit off the specified distance.
3.09, 3.06, 2.54, 2.59, 3.00, 3.01.
Last 400m would have been a bit faster if we didn't have to run through a load of folk ;)

7 PM

running 7:35 [2] 1.45 km (5:14 / km) +15m 4:58 / km

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