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Training Log Archive: Skunkie

In the 7 days ending Aug 12, 2017:

activity	#	time	miles		km		+m
Running	6	4:40:50	39.79	(7:03)	64.03	(4:23)	952
Strength and Conditioning	3	2:00:00
Drills	1	6:29	0.48	(13:33)	0.77	(8:25)
Total	8	6:47:19	40.27		64.8		952

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Saturday Aug 12, 2017 #

8 AM

Running warm up/down 12:24 [2] 2.71 km (4:35 / km) +1m 4:34 / km
ahr:143 max:160 shoes: Nike zoom pegasus 32

Running 15:53 [5] 4.97 km (3:12 / km) +2m 3:11 / km
ahr:175 max:207 shoes: Adizero takumi sen 3

Worthing parkrun - 15:53
Nice day for it, bit of a wind but nothing major. Legs quite heavy from squats and deadlifts yesterday and it was a bit of a mental grind running it solo. Glad to get a session out the way and going to London later for the athletics!!
Some nice parkrun consistency this year: 15:40, 15:40, 15:42, 15:53. Good job

C • Consistency 1

Running 16:04 [4] 3.77 km (4:16 / km) +4m 4:15 / km
ahr:167 max:192 shoes: Nike zoom pegasus 32

8 x 1 min [1 min] into the wind post parkrun. Feeling okay but really needed a poo.

Running warm up/down 12:58 [2] 3.01 km (4:18 / km) +4m 4:17 / km
ahr:167 max:178 shoes: Nike zoom pegasus 32

Friday Aug 11, 2017 #

5 PM

Strength and Conditioning 45:00 [1]
shoes: Nike elite zoom 8

Running warm up/down 6:45 [2] 1.5 km (4:30 / km)
shoes: Nike elite zoom 8

Warm down

Thursday Aug 10, 2017 #

6 PM

Running warm up/down 12:27 [2] 3.02 km (4:08 / km) +2m 4:07 / km
ahr:145 max:169 shoes: Nike zoom elite 9

Drills 6:29 [2] 0.77 km (8:25 / km)
ahr:109 max:139 shoes: Nike zoom elite 9

Running 32:35 [4] 7.02 km (4:38 / km) +2m 4:38 / km
ahr:149 max:183 shoes: Adizero takumi sen 3

Feeling really quite spent

Running warm up/down 12:42 [2] 3.01 km (4:13 / km) +2m 4:12 / km
ahr:145 max:179 shoes: Nike zoom elite 9

Wednesday Aug 9, 2017 #

4 PM

Running 56:36 [3] 12.13 km (4:40 / km) +311m 4:08 / km
ahr:139 max:167 shoes: Nike zoom pegasus 32

Running through rivers, grim rain but was quite fun running in all the streams. Wanted to go for longer but kept it sensible. Nice

8 PM

Strength and Conditioning 15:00 [1]

Tuesday Aug 8, 2017 #

10 AM

Running warm up/down 13:56 [2] 2.54 km (5:29 / km) +135m 4:20 / km
ahr:159 max:179 shoes: Nike zoom pegasus 32

Up to ring

Running 44:58 [4] 9.58 km (4:42 / km) +412m 3:52 / km
ahr:160 max:193 shoes: Nike zoom pegasus 32

10 min undulating T [5 mins], 10 x 1 min power hills [2 mins] all on grass
10 min T pace was 3:25min/km (stopped watch instead of lapping it so it added 5 secs which mucked up pace on garmin)
Really enjoyed this session surprisingly and shin didn't complain at all.

Running warm up/down 11:52 [2] 2.58 km (4:36 / km) +1m 4:35 / km
ahr:152 max:166 shoes: Nike zoom pegasus 32

Home, world champs time !!

Monday Aug 7, 2017 #

3 PM

Running 31:40 [3] 8.2 km (3:52 / km) +75m 3:42 / km
ahr:177 max:184 shoes: Nike zoom pegasus 32

Garmin was weird and saved activity half way through so just combined the two into one.
Anyway, back on it, shin feeling good. Just going to try and build up it back up nice and slow.
HR really high for some reason

6 PM

Strength and Conditioning 1:00:00 [1]
shoes: Nike elite zoom 8

Legs and core

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