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Training Log Archive: AliMas

In the 7 days ending Apr 9, 2017:

activity	#	time	miles		km		+m
Running	10	7:17:27	53.68	(8:09)	86.39	(5:04)	865
Strength and Conditioning	2	1:30:00
Orienteering	1	1:10:11	8.12	(8:39)	13.06	(5:22)	433
Total	10	9:57:38	61.8		99.46		1298
[1-5]	10	8:27:38

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Sunday Apr 9, 2017 #

10 AM

Running 9:42 [2] 1.94 km (5:00 / km) +20m 4:45 / km

Orienteering 1:10:11 [4] 13.06 km (5:22 / km) +433m 4:37 / km
shoes: Walsh PB Elite (DB)

Hambledon on a roasting sunny day, lovely stuff. Not too much time loss and relieved that the knee held out.

Running 11:29 [2] 2.12 km (5:25 / km) +40m 4:57 / km

Saturday Apr 8, 2017 #

8 AM

Running 47:28 [2] 9.69 km (4:54 / km) +82m 4:42 / km
shoes: Asics gel zaraca 3

Back in Betchworth. Easy rice bridge and Reigate Heath, misty. Another easy day to let this knee thing settle down, it felt pretty fine though.

Friday Apr 7, 2017 #

8 AM

Running 31:51 [2] 6.42 km (4:57 / km) +51m 4:46 / km
shoes: Asics gel zaraca 3

Easy Meadows, possibly caught Tam's bit sore knee.

Thursday Apr 6, 2017 #

7 AM

Running 9:11 [2] 1.8 km (5:06 / km) +20m 4:50 / km
shoes: Asics DFA-33 (W)

Strength and Conditioning 1:00:00 [0]

Running 9:01 [2] 1.8 km (5:01 / km) +18m 4:46 / km
shoes: Asics DFA-33 (W)

4 PM

Running 48:35 [2] 9.29 km (5:14 / km) +233m 4:39 / km
shoes: Saucony Nomads

Easy on the Seat with Tam and Will.

Wednesday Apr 5, 2017 #

8 AM

Running 32:22 [2] 6.43 km (5:02 / km) +81m 4:44 / km
shoes: Asics gel zaraca 3

Easy Inch and Craigmillar with Tam, can't get rid of the guy at the moment.

4 PM

Running 24:35 [2] 4.67 km (5:16 / km) +26m 5:07 / km
shoes: Asics gel zaraca 3

Running 35:10 [4] 8.18 km (4:18 / km) +23m 4:14 / km
shoes: Asics gel zaraca 3

2x ~1200 [~4mins], 2x ~1km [~3mins], 2x ~800 [~2mins] on the loops round the Meadows with Tam and Will
Pushed on until the watch said the proper distance for some of them which ended up being quite far past the finish, maybe should of just set a point. Anyway a good session, easier mentally than last week. Bit windy but not too bad.

Running 23:35 [2] 4.32 km (5:27 / km) +12m 5:23 / km
shoes: Asics gel zaraca 3

Tuesday Apr 4, 2017 #

7 AM

Running 34:29 [2] 7.07 km (4:53 / km) +37m 4:45 / km
shoes: Asics gel zaraca 3

Feeling pretty shattered, Tam and I couldn't cope with Gilmore's amd Tim's 4.45s round the Meadows. Nice morning.

Will do session tomorrow again to recover from the weekend.

Running 20:00 [1] 2.01 km (9:56 / km) +7m 9:46 / km
shoes: Asics gel zaraca 3

Drills/agility

Running 8:55 [2] 1.78 km (5:00 / km) +20m 4:44 / km
shoes: Asics gel zaraca 3

Running with 2 litres of milk in one hand is tough.

5 PM

Running 56:23 [2] 11.63 km (4:51 / km) +116m 4:37 / km
shoes: Asics gel zaraca 3

Solid one round Meadows then hermitage with Tam and Will.

Monday Apr 3, 2017 #

4 PM

Running 34:41 [2] 7.22 km (4:48 / km) +79m 4:33 / km
shoes: Asics DFA-33 (W)

Round Prestonfield gc then Seat but keeping a bit lower, with Tam. 18.30 exam so just a short, early gym session.

Strength and Conditioning 30:00 [0]

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