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Training Log Archive: Skunkie

In the 7 days ending Sep 9, 2018:

activity # timemileskm+m
  Running - road3 2:30:00 22.11(6:47) 35.58(4:13) 329
  Cross training 3 2:15:00
  Strength and Conditioning3 2:15:00
  Running - offroad 1 46:01 7.19(6:24) 11.57(3:59) 96
  Total8 7:46:01 29.3 47.15 425
  [1-5]6 5:31:01

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MoTuWeThFrSaSu

Sunday Sep 9, 2018 #

9 AM

Cross training 45:00 [3]

5:05 hours of running next week with ~68k. Hopefully it all goes well and shin is ok.

Saturday Sep 8, 2018 #

4 PM

Running - road warm up/down 15:00 [2] 3.33 km (4:30 / km) +12m 4:25 / km
ahr:145 max:162 shoes: Nike Vomero 13

Running - offroad intervals 46:01 [4] 11.57 km (3:59 / km) +96m 3:49 / km
ahr:175 max:194 shoes: Nike Vomero 13

12 x 2 mins [2 mins] on grass. Feeling good and working hard. The small gradual hill killed me every time. Lost focus on a couple of reps but good as a whole. Looking forward to being in a group again.

Running - road warm up/down 15:00 [2] 3.08 km (4:52 / km) +21m 4:42 / km
ahr:156 max:165 shoes: Nike Vomero 13

6 PM

Strength and Conditioning 45:00 [0]

Friday Sep 7, 2018 #

Note
(rest day)

Thursday Sep 6, 2018 #

7 AM

Running - road 25:00 [3] 6.05 km (4:08 / km) +55m 3:57 / km
ahr:145 max:156 shoes: Nike Vomero 13

Feeling quite good this morning.

Running - road intervals 10:00 [4] 2.6 km (3:51 / km)
ahr:168 max:180 shoes: Nike Vomero 13

Little session of 5 x 1 min [1 min].

Running - road 25:00 [3] 6.06 km (4:08 / km) +105m 3:48 / km
ahr:158 max:170 shoes: Nike Vomero 13

Wednesday Sep 5, 2018 #

5 PM

Cross training 45:00 [3]

Strength and Conditioning 45:00 [0]

Tuesday Sep 4, 2018 #

7 AM

Running - road warm up/down 15:00 [2] 3.67 km (4:05 / km)
shoes: Nike Vomero 13

Running - road intervals 30:00 [4] 7.3 km (4:07 / km) +135m 3:46 / km
shoes: Nike Vomero 13

10 x 40s hills starting every 3 mins. Hard work, kept the recoveries reasonably fast.

Running - road warm up/down 15:00 [2] 3.48 km (4:19 / km)
shoes: Nike Vomero 13

Monday Sep 3, 2018 #

7 AM

Cross training 45:00 [3]

6 PM

Strength and Conditioning 45:00 [0]

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