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Training Log Archive: Skunkie

In the 7 days ending Nov 18, 2018:

activity

time

miles

Running

5:39:37

50.16

(6:46)

80.72

(4:12)

347

Strength and Conditioning

1:30:00

Total

7:09:37

50.16

80.72

347

[1-5]

6:39:37

1:42

0:00

» now

Sunday Nov 18, 2018 #

5 PM

Running 50:01 [3] 12.99 km (3:51 / km) +20m 3:49 / km
ahr:154 max:169 shoes: Nike Vomero 13

Was intending to go out and back on the canal but it was too dark and pussied out. So opted for some endless meadows laps. Felt good.

Saturday Nov 17, 2018 #

9 AM

Running warm up/down 15:01 [2] 3.27 km (4:35 / km)
ahr:142 max:179 shoes: Nike Vomero 13

Running intervals 23:39 [4] 7.05 km (3:21 / km) +25m 3:18 / km
ahr:176 max:193 shoes: Nike Victory XC 3

6 x 3:10 [3:40 float] on the KF. Asthma was pretty bad today and was struggling from the start. Oh well, ground it out. Had to miss the 4th float, because breathing was getting too rough. Then jumped back in.

Running intervals 13:31 [4] 3.99 km (3:23 / km) +1m 3:23 / km
ahr:180 max:194 shoes: Nike Victory XC 3

Running 10:37 [3] 1.48 km (7:10 / km)
ahr:136 max:161 shoes: Nike Victory XC 3

Strides

Running warm up/down 15:05 [2] 3.15 km (4:47 / km) +45m 4:28 / km
ahr:149 max:160 shoes: Nike Vomero 13

Thursday Nov 15, 2018 #

5 PM

Running 29:03 [3] 6.67 km (4:21 / km)
ahr:136 max:148 shoes: Nike Vomero 13

Easy out and back on the canal. Never ran on it at night before, its pretty cool.

Running 9:20 [3] 1.17 km (7:59 / km)
ahr:129 max:153 shoes: Nike Vomero 13

30 Foot Contact Hill Sprints (starting one every 60 secs ish)
Just thinking about quality technique and trying to get as far up the hill as possible in the 30 foot touchdowns.

C • Strange one 2

Running 12:28 [3] 2.82 km (4:26 / km) +8m 4:22 / km
ahr:146 max:163 shoes: Nike Vomero 13

Wednesday Nov 14, 2018 #

7 AM

Strength and Conditioning 1:00:00 [1]

Lifted a lot of weights and now I’m very sore.

4 PM

Running 42:12 [3] 9.17 km (4:36 / km) +118m 4:19 / km
ahr:135 max:163 shoes: Nike Vomero 13

Easy on the KF with Max, Rob, Oskar and Fraser.

Tuesday Nov 13, 2018 #

6 PM

Running warm up/down 14:50 [2] 3.35 km (4:26 / km)
ahr:128 max:143 shoes: Nike Vomero 13

Running 33:52 [4] 9.8 km (3:27 / km)
ahr:181 max:196 shoes: Nike Peg Turbo

10 min tempo straight into 10 x 75s [75s]
Legs feeling tired beforehand but ground it out. Geting quicker throughout. 3:19s on the tempo and 2:55s on the 75s.

Running 10:58 [3] 2.21 km (4:57 / km)
ahr:154 max:183 shoes: Nike Peg Turbo

6 x 30s strides

Running warm up/down 14:27 [2] 2.93 km (4:56 / km) +11m 4:50 / km
ahr:141 max:153 shoes: Nike Vomero 13

Monday Nov 12, 2018 #

6 PM

Running 44:33 [3] 10.67 km (4:11 / km) +117m 3:58 / km
ahr:145 max:170 shoes: Nike Vomero 13

hmr, good fun and massive group of lads

C • hmr 3

Strength and Conditioning 30:00 [0]

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