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Training Log Archive: The Skunk

In the 7 days ending Nov 12, 2017:

activity # timemileskm+m
  Running 9 5:52:30 48.59(7:15) 78.2(4:30) 1556
  Cycling2 1:10:00
  Strength and Conditioning1 1:00:00
  Drills1 7:50 0.5(15:45) 0.8(9:48)
  Total10 8:10:20 49.09 79.0 1556

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MoTuWeThFrSaSu

Sunday Nov 12, 2017 #

8 AM

Running 1:24:26 [3] 20.16 km (4:11 / km) +376m 3:50 / km
ahr:166 max:182 shoes: Nike Pegasus 32

Saturday Nov 11, 2017 #

8 AM

Running 16:38 [3] 3.34 km (4:59 / km) +19m 4:50 / km
ahr:136 max:144 shoes: Nike Pegasus 32

Easy leg loosener
12 PM

Running warm up/down 17:10 [2] 3.44 km (4:59 / km) +34m 4:45 / km
ahr:126 max:143 shoes: Nike Pegasus 32

Running 12:58 [5] 4.01 km (3:14 / km) +59m 3:01 / km
ahr:163 max:203 shoes: Brooks Mach 18

Running warm up/down 24:44 [2] 5.01 km (4:56 / km) +27m 4:48 / km
ahr:153 max:179 shoes: Brooks Mach 18

Running warm up/down 8:03 [2] 1.77 km (4:33 / km) +20m 4:19 / km
ahr:144 max:151 shoes: Brooks Mach 18

Drills 7:50 [2] 0.8 km (9:47 / km)
shoes: Nike Pegasus 32

Friday Nov 10, 2017 #

5 PM

Cycling 30:00 [2]

Thursday Nov 9, 2017 #

4 PM

Running 46:14 [3] 10.15 km (4:33 / km) +167m 4:13 / km
ahr:151 max:180 shoes: Nike Pegasus 32

Ez with Ewan and William

Wednesday Nov 8, 2017 #

5 AM

Running 17:38 [3] 4.21 km (4:11 / km) +34m 4:02 / km
ahr:154 max:181 shoes: Nike Pegasus 32

To and from the gym

Strength and Conditioning 1:00:00 [1]

3 PM

Running warm up/down 13:01 [2] 3.02 km (4:18 / km) +42m 4:02 / km
ahr:160 max:177 shoes: Nike Pegasus 32

Running 25:30 [3] 5.05 km (5:03 / km) +560m 3:15 / km
shoes: Nike Pegasus 32

6 x 3 mins [90s] against the treadmill at 12 % and 12km/hr, legs feeling a bit rough from the gym but got it done.
Still no pain from the knee, groovy
5 PM

Running 14:56 [3] 3.36 km (4:27 / km) +11m 4:22 / km
ahr:163 max:172

Tuesday Nov 7, 2017 #

5 PM

Running 52:21 [3] 10.07 km (5:12 / km) +170m 4:48 / km
ahr:152 max:177 shoes: Nike Pegasus 32

Plan going to shin already lol. Forgot I had a massage today so swapped Weds me Tues around, no biggie. No knee pain at all, nice.

Monday Nov 6, 2017 #

Note

Plan this week:
Monday 40 spin, 2k there and back
Tuesday Treadmill hill session
Wednesday 50 am easy
Thursday Taperish treadmill hill session
Friday SSS
Saturday Short course XC
Sunday Long ish run
This is all depenedant of knee of course but it’s feeling ok. Putting it on here so I’m more likely to stick to it.
4 PM

Running 18:51 [3] 4.61 km (4:05 / km) +39m 3:55 / km
ahr:140 max:172 shoes: Nike zoom pegasus 32

To and from gym, reeling surprisingly fresh

Cycling 40:00 [3]

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