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Training Log Archive: The Skunk

In the 7 days ending Sep 20:

activity # timemileskm+m
  Running 12 12:18:36 100.19(7:22) 161.24(4:35) 1613
  Strength and Conditioning6 2:20:00
  Total12 14:38:36 100.19 161.24 1613
  [1-5]12 12:18:36

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MoTuWeThFrSaSu

Sunday Sep 20 #

10 AM

Running 42:52 [3] 9.17 km (4:41 / km) +6m 4:40 / km
ahr:130 max:153

Easy with some strides at the end. One hundy for the week, feeling good. 152, 153, 159, 161k for the last 4 weeks. Time for an easier week...

Strength and Conditioning 20:00 [0]

Saturday Sep 19 #

8 AM

Running 2:01:36 [3] 27.11 km (4:29 / km) +550m 4:04 / km
ahr:147 max:167

Long one with Ahmed and Dario. Uphill for the first half then a lovely descent back down the trails.

Friday Sep 18 #

7 AM

Running 22:28 [3] 4.77 km (4:42 / km) +34m 4:33 / km
ahr:134 max:148

Running 41:06 [3] 11.81 km (3:29 / km) +24m 3:27 / km
ahr:144 max:164

5 x 2k tempo [2 min jog] getting progressively faster throughout. Felt pretty G today.

Running 14:19 [3] 3.11 km (4:36 / km) +16m 4:29 / km
ahr:158 max:173

Strength and Conditioning 25:00 [0]

Med ball and other stuffs
5 PM

Running 28:50 [3] 6.44 km (4:29 / km)
ahr:130 max:143

Easy on the gravel with Ahmed

Thursday Sep 17 #

8 AM

Running 1:34:10 [3] 20.1 km (4:41 / km) +426m 4:14 / km
ahr:138 max:173

Sidewinder loop with Ahmed, Izzy and Max. Legs pretty tired but it do be like that sometimes. Also stacked it on a flat trail lol.

Strength and Conditioning 20:00 [0]

5 PM

Running 31:25 [3] 6.82 km (4:36 / km)
ahr:128 max:142

Le dub

Wednesday Sep 16 #

8 AM

Running 1:07:50 [3] 14.18 km (4:47 / km) +188m 4:29 / km
ahr:123 max:147

Easy on the Foothills with Dario and Leif. Legs a bit beat up from yesterday but nothing too bad.

Strength and Conditioning 20:00 [0]

Back and hip stuff
4 PM

Running 40:14 [3] 8.59 km (4:41 / km) +7m 4:40 / km
ahr:126 max:137

Easy grassy dub with Ahmed

Tuesday Sep 15 #

7 AM

Running 21:45 [3] 4.51 km (4:49 / km) +15m 4:45 / km
ahr:133 max:157

Running 42:50 [3] 9.07 km (4:43 / km) +2m 4:43 / km
ahr:142 max:173

16 x 400 [90s] with 3 mins after the 8th and 12th rep.
68s for the first 8, 63s for the next 4, 61s for the last 4. Pleasantly surprised at how well I was moving.

Running 19:19 [3] 3.69 km (5:14 / km) +1m 5:14 / km
ahr:140 max:161

Strength and Conditioning 30:00 [0]

Core, leg stuff and hurdle drills
6 PM

Running 35:36 [3] 7.58 km (4:42 / km) +104m 4:24 / km
ahr:140 max:167

Easy dub in the foothills with Ahmed and Ahmed friend. Turns out Ahmed’s friend is Mo Ahmed’s brother, sick.

Monday Sep 14 #

8 AM

Running 1:10:48 [3] 16.1 km (4:24 / km) +222m 4:07 / km
ahr:144 max:184

Pretty smokey out which made this a little grim
6 PM

Running 28:31 [3] 6.19 km (4:36 / km)
ahr:119 max:127

Americans call it “The great British baking show”. Wtf.

Running 14:57 [3] 1.99 km (7:30 / km) +17m 7:11 / km
ahr:110 max:139

8 sprints

Strength and Conditioning 25:00 [0]

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