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Training Log Archive: The Skunk

In the 7 days ending Apr 21:

activity # timemileskm+m
  Running 5 4:17:58 37.97(6:48) 61.1(4:13) 407
  Total5 4:17:58 37.97(6:48) 61.1(4:13) 407

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MoTuWeThFrSaSu

Friday Apr 19 #

5 PM

Running warm up/down 11:38 [2] 2.38 km (4:53 / km)
shoes: Nike Vomero 13

Running race 31:00 [5] 10.12 km (3:04 / km) +83m 2:57 / km

IOM 10k - 2nd.
Was leading a nice group with Max and 3 Cambridge guys until around 6k (Ollie Lockley took it out hard and had a lead the whole way). Then two of the Cambridge guys dropped off and the 3 of us left pushed on well. Hit the big climbs and surged off the top off the first hill hard to try and break the group apart and it worked pretty well. Solo grind from here to the finish. 2:47 last km, class.
Got £100 prize money as well, yaldi.

Running warm up/down 18:55 [2] 3.59 km (5:17 / km) +41m 5:00 / km
shoes: Nike Vomero 13

Wednesday Apr 17 #

5 PM

Running 51:04 [3] 11.71 km (4:22 / km) +134m 4:07 / km
shoes: Nike Vomero 13

Easy with Pete and Gregor, very nice weather and good vibes all round.

Tuesday Apr 16 #

6 PM

Running warm up/down 23:13 [2] 5.26 km (4:25 / km)
shoes: Nike Vomero 13

Running intervals 28:13 [4] 7.6 km (3:43 / km)
shoes: Nike streak 6

Easier shorter session tonight because of the race on Sunday and IOM at the weekend.
8 min tempo then 7 x 600 going every 3 mins
Kept it chill for the first 4 just nicely ticking off 70s and shifted on a bit on the last 3.
On a side not, my time for Sunday was updated and my chip time was 30:29, yaldi.

Running 6:31 [3] 1.11 km (5:52 / km)
shoes: Nike streak 6

3 x 200m strides

Running warm up/down 25:03 [2] 5.19 km (4:50 / km) +36m 4:40 / km
shoes: Nike Vomero 13

Some nice poo chat with Gregor and Pete

Monday Apr 15 #

7 AM

Running 31:50 [3] 7.07 km (4:30 / km) +55m 4:20 / km
shoes: Nike Vomero 12

Easy 30, legs felt surprisingly ok. Sweet
3 PM

Running 30:31 [3] 7.08 km (4:19 / km) +58m 4:09 / km
shoes: Nike Vomero 12

Easy with Sam. Not a very pleasant run, had to stop to go to the toilet, twice.

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