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Training Log Archive: 970130

In the 7 days ending Nov 8:

activity # timemileskm+m
  Running6 7:59:59 44.37(10:49) 71.4(6:43) 1694
  Strength and Conditioning3 2:00:00
  Running wu/cd3 1:06:10 6.96(9:30) 11.2(5:54) 123
  Swimming1 30:00
  Total9 11:36:09 51.33 82.6 1817

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MoTuWeThFrSaSu

Sunday Nov 8 #

Running 4:01:38 [3] 29.1 km (8:18 / km) +1165m 6:55 / km
ahr:145 max:179 shoes: Inov8 XTalon July20

With Juliet. Got a bit lost at the end in the cloud going down the wrong spur off the last top, which added an extra 3km on, but good fun anyway.

Saturday Nov 7 #

Running wu/cd 29:06 [3] 4.78 km (6:05 / km) +63m 5:43 / km
ahr:155 max:183 shoes: Inov8 XTalon July20

Running 46:03 [3] 7.27 km (6:20 / km) +203m 5:33 / km
ahr:174 max:188 shoes: Inov8 XTalon July20

EUOC Hills session - KF and crags
8:00 tempo [4:00 jog to hill], 2x (30,60,90,120,90,60,30 [same as rep]) [2:00]
Feeling good on the tempo round the killing fields, wasn't sure i'd manage to jog to the hill in the 4 minutes but made it with plenty of time. Felt like I should have been pushing harder on the hills while I was doing it but legs were pretty tired on the jog home so it was probably good enough. Shame to miss the big group this morning, maybe next time.

Friday Nov 6 #

7 AM

Strength and Conditioning 40:00 [3]

DrongO circuits
1 PM

Swimming 30:00 [3]

With Jenny, Louise and Molly, nice and relaxing
400wu, 5x( 25 bc kick 125 fc), 100 drills, 100cd

Thursday Nov 5 #

Running 53:34 [3] 10.18 km (5:16 / km) +135m 4:56 / km
ahr:154 max:168 shoes: Brooks Launch 6 Mar20

Treating myself to some daylight, round the meadows and the seat. Saw 2 otters as well <3

Wednesday Nov 4 #

8 AM

Running wu/cd 8:41 [3] 1.61 km (5:24 / km) +10m 5:14 / km
shoes: Brooks Ghost 11

Strength and Conditioning 40:00 [3]

Gym S&C
Plus core capacity testing, 3 mins V-sit (stop at 3 mins)
6 PM

Running 59:48 [3] 10.57 km (5:39 / km) +138m 5:19 / km
ahr:150 max:165 shoes: Inov8 XTalon July20

Eventually made it out, round Blackford and Hermitage.

Tuesday Nov 3 #

Running wu/cd 28:23 [3] 4.81 km (5:54 / km) +50m 5:37 / km
ahr:154 max:167 shoes: Inov8 XTalon July20

Running 39:28 [3] 7.62 km (5:11 / km) +18m 5:07 / km
ahr:171 max:185 shoes: Inov8 XTalon July20

EUOC Killing Fields intervals
3x 10:00 [2:00], 6x strides
Working well with Alex, Alice and Asha, nice and even pace on the first two and then picked it up a little at the end of the 3rd.

Monday Nov 2 #

Running 39:28 [3] 6.66 km (5:56 / km) +35m 5:46 / km
ahr:148 max:158 shoes: Brooks Launch 6 Mar20

Easy round the meadows with Niamh, Ellie and Alex

Strength and Conditioning 40:00 [3]

EUOC S&C

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