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Training Log Archive: ianellwood

In the 7 days ending Nov 30:

activity # timemileskm+m
  Running5 4:30:43 33.62(8:03) 54.1(5:00)
  Strength and conditioning3 45:00
  Total8 5:15:43 33.62 54.1

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Saturday Nov 30 #

8 AM

Running warm up/down 28:40 [2] 5.3 km (5:25 / km)

Running tempo 17:46 [4] 5.0 km (3:33 / km)

Running warm up/down 10:12 [2] 1.7 km (6:00 / km)

Friday Nov 29 #

Strength and conditioning 15:00 [3]

Seen a physio about my ankle and he has given me a regime. Similar to some stuff I was already doing but need to do it more regular. Aiming for Mon Wed and Fri, with stretching every day.

Thursday Nov 28 #

7 PM

Running warm up/down 11:14 [3] 2.1 km (5:21 / km)

Running tempo 9:56 [3] 3.0 km (3:19 / km)

Pacing a 5000m race

Wednesday Nov 27 #

11 AM

Strength and conditioning 15:00 [3]

Missed out heavier stuff because I am pacing a 5km tomorrow.
12 PM

Running 55:51 [2] 10.0 km (5:35 / km)

Tuesday Nov 26 #

7 PM

Running warm up/down 11:14 [2] 2.0 km (5:37 / km)

Running intervals 22:19 [5] 5.0 km (4:28 / km)

Two sets of 5x 400m with 100m rec.

Splits were between 70 and 73 secs.

Monday Nov 25 #

6 PM

Running long 1:43:31 [3] 20.0 km (5:11 / km)

Sunday Nov 24 #

6 PM

Strength and conditioning 15:00 [2]

Feet with tension band

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