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Training Log Archive: Skunkie

In the 7 days ending Dec 9, 2018:

activity # timemileskm+m
  Running 6 5:54:12 54.49(6:30) 87.69(4:02) 874
  Strength and Conditioning3 2:00:00
  Total9 7:54:12 54.49 87.69 874
  [1-5]7 6:54:12

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MoTuWeThFrSaSu

Sunday Dec 9, 2018 #

9 AM

Running 1:27:44 [3] 22.86 km (3:50 / km) +248m 3:38 / km
shoes: Nike Vomero 13

HPSR14
Didn’t feel too good first half and the hill left me dead. Wasn’t liking the pace coming back but stuck with it and then started to feel good again about 8k to go. Good fun

Saturday Dec 8, 2018 #

1 PM

Running warm up/down 14:51 [2] 3.27 km (4:33 / km) +2m 4:32 / km
shoes: Nike Vomero 13

Running race 28:29 [5] 8.76 km (3:15 / km) +148m 3:00 / km
shoes: Nike Victory XC 3

East district champs - ~9th
Started at a nice pace sitting in a pack with Oskar and Carcas for the first 2k. Oskar then dropped off a bit but Carcas and I stuck at it. Sadly Alex wasn’t feeling too great today and dropped off so was left on my own fighting some Central bois. Stayed strong to the finish and managed to have the lad I was running with, good stuff. Very happy and splits seem consistent (it’s a lot easier to tell looking at the strava graph).

Running warm up/down 15:54 [2] 3.41 km (4:40 / km) +20m 4:32 / km
shoes: Nike Vomero 13

6 PM

Strength and Conditioning 30:00 [0]

Friday Dec 7, 2018 #

Note
(rest day)

Thursday Dec 6, 2018 #

5 PM

Running 34:52 [3] 8.41 km (4:09 / km) +77m 3:58 / km
ahr:142 max:166 shoes: Nike Vomero 13

Obtaining the grain so I can yeet the wheat on Saturday.

Running 8:18 [3] 1.4 km (5:56 / km) +68m 4:46 / km
ahr:147 max:180 shoes: Nike Vomero 13

4 x 30s hill sprints

Running 4:34 [3] 1.07 km (4:16 / km) +8m 4:07 / km
ahr:148 max:162 shoes: Nike Vomero 13

Wednesday Dec 5, 2018 #

7 AM

Strength and Conditioning 1:00:00 [1]

5 PM

Running 40:33 [3] 9.85 km (4:07 / km) +174m 3:47 / km
ahr:138 max:167 shoes: Nike Vomero 13

Easy around the seat and then past Meadowbank with Max and Rob. Good chat and thoroughly enjoyed the weather, lightly spitting and not that cold.

Tuesday Dec 4, 2018 #

6 PM

Running warm up/down 13:41 [2] 3.18 km (4:18 / km)
ahr:143 max:150 shoes: Nike Vomero 13

Running intervals 40:00 [4] 11.85 km (3:22 / km)
ahr:187 max:194 shoes: Nike Peg Turbo

10 min tempo into 30 x 30s [30s float]
Bloody grim and a real mental battle but got it done. Working well with James and Max, alternating the lead which made it go by quicker. Dead by the end.
HR really high on the tempo, quite sure it’s wrong.

Running 10:24 [3] 1.05 km (9:53 / km) +30m 8:39 / km
ahr:139 max:158 shoes: Nike Peg Turbo

Hill bounds

Running warm up/down 14:52 [2] 3.02 km (4:55 / km) +9m 4:51 / km
ahr:149 max:162 shoes: Nike Vomero 13

Monday Dec 3, 2018 #

7 AM

Running 40:00 [3] 9.57 km (4:11 / km) +90m 4:00 / km
ahr:144 max:164 shoes: Nike Vomero 13

Right Achilles a bit tight, will roll tonight.
5 PM

Strength and Conditioning 30:00 [0]

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