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Training Log Archive: Skunkie

In the 7 days ending Sep 23, 2018:

activity # timemileskm+m
  Running 4 3:13:34 27.88(6:57) 44.87(4:19) 638
  Strength and Conditioning3 1:50:00
  Running - offroad 2 1:22:33 11.12(7:25) 17.9(4:37) 473
  Running - road2 1:16:40 10.96(7:00) 17.64(4:21) 182
  Total9 7:42:47 49.96 80.41 1294
  [1-5]7 5:52:47

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MoTuWeThFrSaSu

Sunday Sep 23, 2018 #

Note

Biggest week in 22 weeks, V happy.
9 AM

Running 47:02 [3] 11.19 km (4:12 / km) +201m 3:51 / km
ahr:157 max:177 shoes: Nike Vomero 13

Easy Blackford with Cam, Oskar, James and Elisha. Legs ruined to begin with but felt a lot better by the end.

Saturday Sep 22, 2018 #

9 AM

Running warm up/down 14:24 [2] 3.35 km (4:18 / km) +4m 4:16 / km
ahr:142 max:165 shoes: Nike Vomero 13

Running intervals 42:00 [4] 12.11 km (3:28 / km) +65m 3:23 / km
ahr:183 max:197 shoes: Nike Victory XC 3

Big big session on Holyrood. 4 x 6:40 [3:50 float]. avg rep: 3:15mpk, avg float: 3:52mpk. Starting to get more fit, very happy. Garmin was being dodge on first rep so used others pace for avg.

Running 23:37 [3] 3.71 km (6:22 / km) +99m 5:37 / km
ahr:151 max:183 shoes: Nike Vomero 13

Strides: 4 x 30s flat, 4 x 30s hills
12 PM

Running warm up/down 12:45 [2] 2.82 km (4:32 / km) +27m 4:19 / km
ahr:157 max:168 shoes: Nike Vomero 13

6 PM

Strength and Conditioning 20:00 [0]

Deep in the bonk all day so this was the most I could bosh out. Will do rest tomorrow.

Friday Sep 21, 2018 #

Note
(rest day)

Thursday Sep 20, 2018 #

5 PM

Running 27:57 [3] 6.55 km (4:16 / km) +141m 3:51 / km
ahr:148 max:178 shoes: Nike Vomero 13

Easy around the seat. Feeling really good today.

Running 14:37 [3] 2.62 km (5:34 / km) +86m 4:47 / km
ahr:158 max:188 shoes: Nike Vomero 13

Strides: 4 x 30s hills, 4 x 30s flat

Running 11:12 [3] 2.51 km (4:28 / km) +16m 4:20 / km
ahr:151 max:163 shoes: Nike Vomero 13

Post strides

Wednesday Sep 19, 2018 #

9 AM

Running - road 45:48 [3] 10.93 km (4:12 / km) +106m 4:00 / km
ahr:161 max:177 shoes: Nike Vomero 13

Easy with Max and James. Pretty windy big up storm Ali.
5 PM

Strength and Conditioning 45:00 [0]

Tuesday Sep 18, 2018 #

6 PM

Running - road warm up/down 15:20 [2] 3.63 km (4:13 / km) +15m 4:08 / km
ahr:144 max:162 shoes: Nike Vomero 13

Running - offroad intervals 27:31 [4] 7.22 km (3:49 / km) +20m 3:46 / km
ahr:173 max:197 shoes: Nike Victory XC 3

6 x 2:30 [2:30 jog] at Holyrood high. Another pretty big group of guys which made it nicer. Rain was grim at the end.

Running - offroad 10:02 [3] 1.75 km (5:45 / km) +3m 5:42 / km
ahr:156 max:183 shoes: Nike Victory XC 3

4 x 30s strides

Running - road warm up/down 15:32 [2] 3.08 km (5:02 / km) +62m 4:35 / km
ahr:152 max:168 shoes: Nike Vomero 13

Crawl home. Soaking and cold.

Monday Sep 17, 2018 #

4 PM

Strength and Conditioning 45:00 [0]

Running - offroad 45:00 [3] 8.94 km (5:02 / km) +450m 4:01 / km
shoes: Nike Vomero 13

Uphill treadmill running @5% instead of XT. Sweaty.

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