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Training Log Archive: 970130

In the 7 days ending Jan 19:

activity # timemileskm+m
  Running5 4:58:33 28.55(10:27) 45.95(6:30) 1111
  Strength and Conditioning3 2:05:00
  Running wu/cd3 1:13:32 7.53(9:46) 12.12(6:04) 110
  Swimming1 33:00 0.93(35:24) 1.5(22:00)
  Total7 8:50:05 37.02 59.57 1221

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MoTuWeThFrSaSu

Sunday Jan 19 #

Strength and Conditioning 5:00 [3]

Hamstring exercises

Running 1:37:47 [3] 13.38 km (7:18 / km) +555m 6:03 / km
ahr:156 max:186 shoes: Inov8 XTalon Oct19

EUOC pentlands run
Legs feeling pretty dead after yesterday but nice easy pace.

Saturday Jan 18 #

Running wu/cd 31:58 [3] 5.09 km (6:17 / km) +36m 6:04 / km
ahr:143 max:168 shoes: Inov8 XTalon Oct19

Running 28:08 [3] 6.33 km (4:27 / km) +87m 4:10 / km
ahr:185 max:194

East League XC at Livingstone
Felt like I paced it reasonably well, keeping it steady for the first 2/3rds and then picking it up a little bit at the end.

Thursday Jan 16 #

7 AM

Running wu/cd 7:33 [3] 1.41 km (5:21 / km)
shoes: Brooks Ghost 11

Strength and Conditioning 1:00:00 [3]

5 PM

Running 1:02:30 [3] 10.36 km (6:02 / km) +43m 5:55 / km
shoes: Inov8 XTalon Oct19

Meadows with the EUOC girls, nice big group out.

Wednesday Jan 15 #

Running 1:15:00 [3] 11.5 km (6:31 / km) +250m 5:53 / km
shoes: Inov8 XTalon Oct19

Garmin died so just an estimate on distance/climb - wiggling up and down the north side of the seat a few times on different paths, seemed to be windy on all of them. Could feel right knee a bit on the steeper climbs, will aim for something flatter tomorrow.

Tuesday Jan 14 #

Running wu/cd 34:01 [3] 5.62 km (6:03 / km) +74m 5:41 / km
ahr:155 max:173 shoes: Inov8 XTalon Oct19

Running 35:08 [3] 4.38 km (8:01 / km) +176m 6:41 / km
ahr:162 max:188 shoes: Inov8 XTalon Oct19

EUOC Hill reps on the Crags
4x 3:00 [3:00], [2:00], 4x0:30 [2:00]
Didn’t really know how to pace it so probably took the first couple a bit too steady, but legs definitely feeling it by the end.

Monday Jan 13 #

Strength and Conditioning 1:00:00 [3]

Swimming 33:00 [3] 1.5 km (22:00 / km)

1300 fc, 200 arms only

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