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Training Log Archive: The Skunk

In the 7 days ending Dec 3, 2017:

activity # timemileskm+m
  Running 8 7:55:29 66.58(7:08) 107.16(4:26) 1557
  Strength and Conditioning1 1:00:00
  Drills3 43:02 0.94 1.51
  Cycling1 30:00
  Total9 10:08:31 67.52 108.67 1557

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MoTuWeThFrSaSu

Sunday Dec 3, 2017 #

8 AM

Running 1:23:58 [3] 20.09 km (4:11 / km) +367m 3:50 / km
ahr:169 max:189 shoes: Nike Pegasus 32

Soft razzy B and B with Tam (Initially R.I.P), Ali and Mon Williams. Good fun, feeling pretty good at the end.
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Good 4 weeks of training in the bag (maybe a bit to big this week but feel fine), time to taper a bit for East districts and then back to the grind.

Saturday Dec 2, 2017 #

10 AM

Running warm up/down 17:51 [2] 3.93 km (4:33 / km) +19m 4:26 / km
ahr:141 max:169 shoes: Walsh PB Elite Racer

Running 43:37 [4] 9.61 km (4:32 / km) +374m 3:48 / km
ahr:146 max:155 shoes: Walsh PB Elite Racer

Grass hill session with Ali, Jonny, Tam and Peders. Good fun sesh running along side 9just behind) Ali for most of it.
6 x 90s, 6 x 60s, 6 x 30s hill reps, all with jog down recovery.

Running warm up/down 27:14 [2] 5.26 km (5:10 / km) +92m 4:46 / km
ahr:147 max:175 shoes: Walsh PB Elite Racer

Friday Dec 1, 2017 #

5 PM

Cycling 30:00 [1]

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Thursday Nov 30, 2017 #

6 PM

Running warm up/down 17:06 [2] 3.7 km (4:37 / km) +21m 4:30 / km
ahr:135 max:174 shoes: Nike Pegasus 32

Running 39:25 [4] 10.75 km (3:40 / km)
ahr:125 max:159 shoes: Adizero takumi sen 3

Last Meadowbank session
3 x 1600m [3 mins], 1200m [3 mins], 2 x 1000m [2 mins].
Was meant to be 4 times a mile but on the second and third mile was getting dropped by Carcas and Jonny which was grim solo so decided to do 1200m and stay with them (which kinda worked).

Running warm up/down 17:43 [2] 3.46 km (5:07 / km) +59m 4:43 / km
ahr:132 max:143 shoes: Nike Pegasus 32

Drills 8:00 [2] 1.0 km (8:00 / km)
shoes: Adizero takumi sen 3

Wednesday Nov 29, 2017 #

6 AM

Running 32:29 [3] 7.49 km (4:20 / km) +51m 4:12 / km
ahr:141 max:159 shoes: Nike Pegasus 34

To the gym and then easy miles, saw Ewan Davidson at DVC and did a lap and a half with him, good chat.

Got a bit of a sore lower hamstring (feels like back of knee) but it’s not sore around any of the tendons or anything so think it’s just a pulled muscle or something. Doesn’t get any worse and felt fine on the session yesterday so just gonna carry on.

Strength and Conditioning 1:00:00 [1]

On the gain train, managed 4 x 5 reps of 56 today, getting stronger.
2 PM

Running 1:01:08 [3] 12.24 km (5:00 / km) +334m 4:24 / km
ahr:156 max:181 shoes: Walsh PB Elite Racer

Ez on the seat with the boys

Tuesday Nov 28, 2017 #

7 AM

Running 19:47 [3] 4.22 km (4:42 / km) +37m 4:30 / km
ahr:148 max:174 shoes: Nike Pegasus 32

Drills 30:00 [1]

Spider-Man
5 PM

Running warm up/down 12:44 [2] 2.75 km (4:37 / km) +20m 4:28 / km
ahr:130 max:168 shoes: Walsh PB Elite Racer

Drills 5:02 [2] 0.51 km (9:54 / km)
ahr:145 max:155 shoes: Walsh PB Elite Racer

Running 34:02 [4] 9.31 km (3:39 / km) +45m 3:34 / km
ahr:165 max:186 shoes: Walsh PB Elite Racer

5 x 6 mins threshy [1 min], feeling good, fastest avg min kms in a while. Running just off the front of the lad pack, good fun.

Running warm up/down 29:13 [2] 5.24 km (5:34 / km) +50m 5:19 / km
ahr:168 max:181 shoes: Walsh PB Elite Racer

Monday Nov 27, 2017 #

4 PM

Running 39:12 [3] 9.1 km (4:19 / km) +89m 4:07 / km
ahr:169 max:186 shoes: Nike Pegasus 32

Ez with Carcas and Sasha, suspect heart rate

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