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Training Log Archive: 970130

In the 7 days ending Dec 6, 2020:

activity	#	time	miles		km		+m
Running	6	4:58:11	31.65	(9:25)	50.93	(5:51)	815
Strength and Conditioning	3	2:00:00
Running wu/cd	3	1:00:05	6.26	(9:36)	10.08	(5:58)	134
Swimming	1	30:00
Total	9	8:28:16	37.91		61.01		949

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Sunday Dec 6, 2020 #

Running 1:25:12 [3] 15.03 km (5:40 / km) +160m 5:23 / km
ahr:157 max:179 shoes: Inov8 XTalon LBlue July20

Out along the canal with the EUOC gals, then the Craiglockharts and Blackford with Neil. Legs feeling good while running, foot about the same as yesterday after.

Saturday Dec 5, 2020 #

Running wu/cd 25:48 [3] 4.13 km (6:15 / km) +73m 5:44 / km
ahr:153 max:172 shoes: Inov8 XTalon LBlue July20

Running 44:22 [3] 6.73 km (6:36 / km) +219m 5:40 / km
ahr:167 max:187 shoes: Inov8 XTalon LBlue July20

EUOC Hills, KF + Crags
8:00 [6:00], 3x (30s [45s]), 3x (60s [60s]), 3 x (2:00 [2:00]), 3x (60s [60s]), 3x (30s [30s])
Another decent session despite KF reaching a new sloppiness high for the year. Felt like I should be working harder on the 2 mins because the rest was quite long, but then didn't have much in the legs for the shorter ones after, so probably paced it okay. Foot more achy again today.

Friday Dec 4, 2020 #

7 AM

Strength and Conditioning 40:00 [3]

DrongO circuits

12 PM

Swimming 30:00 [3]

With Juliet, wu, drills, a few sets of 250m, cd. Managed a few tumble turns, although my technique is so terrible at the minute that they’re not that helpful.

Thursday Dec 3, 2020 #

Running 47:30 [3] 8.75 km (5:26 / km) +119m 5:05 / km
ahr:161 max:173 shoes: Brooks Launch 6 Mar20

Seat lap, meadows lap, a bit icy around the seat. Less ache after from the foot than yesterday.

Wednesday Dec 2, 2020 #

8 AM

Running wu/cd 7:12 [3] 1.38 km (5:13 / km)
shoes: Brooks Ghost 11

Strength and Conditioning 40:00 [3]

Gym S&C

5 PM

Running 56:18 [3] 8.74 km (6:26 / km) +266m 5:35 / km
ahr:163 max:182 shoes: Inov8 XTalon LBlue July20

Up the crags, down the bog, up the tourist path and down the wall with Juliet. Foot more achy again after.

Tuesday Dec 1, 2020 #

Running wu/cd 27:05 [3] 4.57 km (5:56 / km) +61m 5:33 / km
ahr:157 max:167 shoes: Inov8 XTalon LBlue July20

Running 32:12 [3] 6.11 km (5:16 / km) +20m 5:11 / km
ahr:174 max:188 shoes: Inov8 XTalon LBlue July20

EUOC KF Intervals
3 x 8:00 [2:00], 4x strides
Keeping it a bit shorter this week, but probably could have pushed the pace a bit more, felt decent even at the end. Foot ache after minimal as well.

Monday Nov 30, 2020 #

Running 32:37 [3] 5.57 km (5:51 / km) +31m 5:42 / km
ahr:145 max:158 shoes: Brooks Launch 6 Mar20

Easy meadows lap with Niamh

Strength and Conditioning 40:00 [3]

EUOC S&C
Swapped out Bulgarians for pistol squats because less pressure on the top of the foot, slightly more achy post run today.

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