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Training Log Archive: The Skunk

In the 7 days ending Sep 22:

activity # timemileskm+m
  Running 8 7:49:39 66.78(7:02) 107.47(4:22) 727
  Strength and Conditioning1 45:00
  Total8 8:34:39 66.78 107.47 727
  [1-5]8 7:49:39

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MoTuWeThFrSaSu

Sunday Sep 22 #

3 PM

Running 1:40:11 [3] 21.42 km (4:41 / km) +264m 4:24 / km
shoes: Nike Vomero 14

Easy 100 mins BnB action with Gregor. Good chat helped pass the time.

Saturday Sep 21 #

10 AM

Running warm up/down 14:44 [2] 3.27 km (4:30 / km)
shoes: Nike Vomero 14

Running 41:47 [4] 11.18 km (3:44 / km) +3m 3:44 / km
shoes: Nike Zoom Fly 3

10 min T, 12 x 500m [75s]
Legs feeling tried but got it done.

Running warm up/down 15:37 [2] 3.1 km (5:02 / km) +28m 4:49 / km
shoes: Nike Vomero 14

Thursday Sep 19 #

5 PM

Running 38:50 [3] 8.63 km (4:30 / km) +81m 4:18 / km
shoes: Nike Vomero 14

Easy 60 with Max and Rhu.

Running 8:09 [4] 1.19 km (6:52 / km) +66m 5:22 / km
shoes: Nike Vomero 14

4 x 30s hill strides

Running 20:41 [3] 4.65 km (4:27 / km)
shoes: Nike Vomero 14

Wednesday Sep 18 #

6 AM

Running 39:30 [3] 8.7 km (4:32 / km) +29m 4:28 / km
shoes: Nike Vomero 14

Easy morning post gym.

Strength and Conditioning 45:00 [0]

5 PM

Running 38:39 [3] 8.39 km (4:36 / km) +30m 4:31 / km

Tuesday Sep 17 #

6 PM

Running warm up/down 16:51 [2] 3.76 km (4:29 / km) +19m 4:23 / km
shoes: Nike Vomero 14

Running intervals 39:01 [4] 11.74 km (3:19 / km)
shoes: Nike Zoom Fly 3

2 x 8 min [2 min], 4 x 4 min [1 min]
3:02 avg for 8s, 2:58 avg for 4s. Big.
With Andy Douglas for all of it and Max for the first two reps - good company.

Running 3:39 [4] 0.72 km (5:03 / km)
shoes: Nike Zoom Fly 3

Attempt at strides but stomach was ruined.

Running warm up/down 15:26 [2] 3.01 km (5:07 / km)
shoes: Nike Vomero 14

Monday Sep 16 #

10 AM

Running 31:40 [3] 7.13 km (4:26 / km) +30m 4:21 / km
shoes: Nike Vomero 14

Easy morning 30.
6 PM

Running 44:54 [3] 10.57 km (4:15 / km) +176m 3:55 / km
shoes: Nike Vomero 14

Hmr, good craic.

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