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Training Log Archive: 007

In the 7 days ending Dec 23, 2016:

activity # timemileskm+m
  Running4 4:14:02 21.42(11:52) 34.47(7:22) 1522
  stretch/yoga5 1:05:00
  Strength3 45:00
  walking1 30:00
  running drills/plyo1 10:00
  Total8 6:44:02 21.42 34.47 1522
  [1-5]4 4:24:02
averages - sleep:6.8

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SaSuMoTuWeThFr

Friday Dec 23, 2016 #

stretch/yoga 10:00 [0]

legs have been so twitchy and restless lately
C • Try magnesium? 3

Thursday Dec 22, 2016 #

Note
slept:6.0

I was a total write off today... terrible fondue & wine hangover. Glaciologists drink like geologists.

Wednesday Dec 21, 2016 #

8 AM

Running 44:00 intensity: (4:00 @1) + (10:00 @2) + (25:00 @3) + (5:00 @4) 6.68 km (6:35 / km) +243m 5:34 / km
shoes: Nike Lunar Glide #2 white

Morning run

Tuesday Dec 20, 2016 #

11 AM

Running 24:31 intensity: (31 @1) + (10:00 @2) + (10:00 @3) + (4:00 @4) 3.72 km (6:36 / km) +57m 6:07 / km
slept:6.5 shoes: Nike Lunarglide Pink

Lunch run with Saskia around the flattish fields near work. Spiced it up with some sprints, plyo jumping, drills.

running drills/plyo 10:00 intensity: (5:00 @3) + (5:00 @4)
shoes: Nike Lunarglide Pink

stretch/yoga 5:00 [0]

Monday Dec 19, 2016 #

Note
slept:8.0 (rest day)

Sunday Dec 18, 2016 #

9 AM

Strength 5:00 [0]

stretch/yoga 10:00 [0]

11 AM

Running long 1:30:56 intensity: (10:00 @1) + (25:00 @2) + (40:00 @3) + (15:00 @4) + (56 @5) 12.08 km (7:32 / km) +522m 6:11 / km
shoes: Adistar esm purple

Another long run from Savognin - up,along,down to Tinizong, then back to Savognin, Riom Salouf where I met Tobias. Felt pretty tired at the end, quite a lot of climbing this weekend. Right foot problem was pretty much gone after good stretching. Left knee a little bit pissed off at some point.
Another beautiful day, feeling motivated and unfit which at least means there will be improvement :)

walking 30:00 [0]

8 PM

stretch/yoga 10:00 [0]

Strength 15:00 [0]

Saturday Dec 17, 2016 #

11 AM

Running long 1:34:35 intensity: (20:00 @2) + (50:00 @3) + (24:00 @4) + (35 @5) 11.98 km (7:54 / km) +700m 6:06 / km
shoes: Adistar esm purple

Run from Tiefencastel to Savognin via Mon etc. Big climb in the beginning, kind of just pottered alont the whole way.
Right foot/arch/ankle felt stiff and sore which was bothering me by the end, but knees were fine.
Beautiful sunny day, huge amazing 'frost flowers' in the shady parts, the first time I have seen them.
8 PM

stretch/yoga 30:00 [0]

Good stretch whilst watching the newish Heidi movie. Actually realised I only ever read about half a Heidi book!

Strength 25:00 [0]

core

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