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Training Log Archive: freddiec

In the 7 days ending Nov 17, 2017:

activity # timemileskm+m
  Run8 6:03:00 49.08(7:24) 78.99(4:36) 285
  S & C1 45:00
  intervals1 26:30 4.73(5:36) 7.62(3:29)
  Total8 7:14:30 53.82 86.61 285

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Thursday Nov 16, 2017 #

Run tempo 1:00:16 [3] 15.66 km (3:51 / km)

WU and WD included. 6.5mile tempo loop on roads, back to feeling good on it which was nice. Went through 10 k in 33:52 with easy first couple of k. Had to tie my shoe lace early in so playing catch up for most of it but moving well through.

Feeling pretty niggly though - wore old shoes bit silly but what can ya do. Also tight all over but seemed to loosen up when got going.

Wednesday Nov 15, 2017 #

Run 37:00 [3] 7.3 km (5:04 / km)

Jogga before circuits around campus in the dark with the lads.

S & C 45:00 [3]

3 minutes at each station tough tings, see how legs react tomorrow.

Run 15:28 [3] 3.02 km (5:07 / km)

Laps o broc and home

Tuesday Nov 14, 2017 #

Run tempo 12:18 [3] 2.55 km (4:49 / km)

intervals 26:30 [3] 7.62 km (3:29 / km)

4 x 5 minutes [1 min jog rec back to start] 1 x 800m.

Was meant to be 6 x 5 minutes but was burst so stopped after 4 and a half... probably could have just finished off the 5th but mentally still thinking had another one to go so just sacked it.

Getting around mile with first one bit over and last 2 bit under. Track ruining the calf’s. Didn’t really enjoy such a large group, basically running in lane 2 or 3 whole way and couldn’t really get in a rhythm

Run warm up/down 21:33 [3] 4.01 km (5:22 / km)

Monday Nov 13, 2017 #

Run 51:07 [3] 10.12 km (5:03 / km) +174m 4:39 / km

Up to Outwoods in the dark with Harry. Nice and easy and feeling class by the end (apart from when went over my ankle despite taping it wtf).

Sunday Nov 12, 2017 #

Run 1:32:38 [3] 18.76 km (4:56 / km)

Easy long with Finn and his mate around Bradgate. Bit of a grind and went over ankle again... need to stop being lazy and tape it.

Saturday Nov 11, 2017 #

9 AM

Run 10:00 [3] 2.0 km (5:00 / km)

Morning jog to shops with Haz
2 PM

Run warm up/down 16:17 [3] 3.3 km (4:56 / km)

Run 33:59 [3] 10.23 km (3:19 / km) +111m 3:09 / km

Senior Birmingham League xc.

I think I’m happy with this hard to tell - class quality race finished 26th. Tried to take it easy off the start but still feeling it around 5 k in. Fun course but mentally tough with 3 laps... managed to hold of Jamie so i’ll take it.

Not use to the distance and calf’s killing me with it in spikes :)))
3 PM

Run 12:24 [3] 2.04 km (6:05 / km)

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