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Training Log Archive: Skunkie

In the 7 days ending Sep 16, 2018:

activity	#	time	miles		km		+m
Running - offroad	3	2:51:11	24.22	(7:04)	38.99	(4:23)	370
Strength and Conditioning	3	2:15:00
Running - road	4	2:11:17	18.96	(6:55)	30.51	(4:18)	358
Cross training	1	45:00
Total	7	8:02:28	43.18		69.5		728
[1-5]	6	5:47:28

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Sunday Sep 16, 2018 #

11 AM

Running - road 44:28 [3] 10.36 km (4:18 / km) +151m 4:00 / km
ahr:161 max:182 shoes: Nike Vomero 13

Solo round the KF and the seat. Windy af but good fun.

3 PM

Strength and Conditioning 45:00 [0]

Saturday Sep 15, 2018 #

9 AM

Running - offroad warm up/down 15:32 [2] 3.45 km (4:30 / km) +3m 4:29 / km
shoes: Nike Vomero 13

Running - offroad 20:43 [3] 3.65 km (5:40 / km) +87m 5:04 / km
ahr:157 max:184 shoes: Nike Victory XC 3

Strides. 4 x 30s flat, 3 x 30s hills

Running - offroad warm up/down 15:09 [2] 3.13 km (4:51 / km) +38m 4:34 / km
ahr:155 max:166 shoes: Nike Vomero 13

Running - offroad intervals 35:00 [4] 9.82 km (3:34 / km) +65m 3:27 / km
ahr:183 max:194 shoes: Nike Victory XC 3

5 x 3:15 [3:45 float] on the KF. Good session, running with Carcas and Oskar. New spikes are good and these ones don't muck my achilles up. £25 bargain.

Thursday Sep 13, 2018 #

4 PM

Running - offroad 30:45 [3] 7.32 km (4:12 / km) +90m 3:57 / km
shoes: Nike Vomero 13

Easy with Oskar, Max, Callum, Harry and Pedley for a bit on the KF. Good chat and KF grass nice and trimmed.

Running - offroad 17:16 [4] 2.77 km (6:14 / km) +80m 5:27 / km
shoes: Nike Vomero 13

4 x 30s hill sprints and 4 x 30s on flat after.

Running - road 12:28 [3] 2.85 km (4:23 / km) +24m 4:12 / km
shoes: Nike Vomero 13

Wednesday Sep 12, 2018 #

6 PM

Strength and Conditioning 45:00 [0]

Cross training 45:00 [3]

Tuesday Sep 11, 2018 #

5 PM

Running - road warm up/down 14:20 [2] 3.39 km (4:14 / km) +16m 4:08 / km
ahr:144 max:162 shoes: Nike Vomero 13

Running - offroad intervals 28:44 [4] 7.78 km (3:41 / km) +4m 3:41 / km
ahr:184 max:197 shoes: Nike Vomero 13

Fartlek at Holyrood high, 10 x 90s off 90s. Massive group of 10 of us, was class. Died after 5 reps and fell off the back but perked up in the last two reps.

Running - offroad 8:02 [3] 1.06 km (7:36 / km) +3m 7:30 / km
ahr:148 max:169 shoes: Nike Vomero 13

Strides

Running - road warm up/down 15:00 [2] 2.87 km (5:14 / km) +52m 4:48 / km
ahr:152 max:177 shoes: Nike Vomero 13

Monday Sep 10, 2018 #

10 AM

Running - road 45:01 [3] 11.05 km (4:04 / km) +115m 3:52 / km
ahr:164 max:183 shoes: Nike Vomero 13

With Max around The Hermitage, rate this loop a lot. Pace felt fairly easy and conversational the whole way, HR a bit high tho.

Strength and Conditioning 45:00 [0]

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