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Training Log Archive: Martin Cox

In the 7 days ending Oct 1, 2016:

activity	#	time	miles		km		+m
Road Running	8	8:16:00	73.17	(6:47)	117.75	(4:13)	925
Trail Running	2	1:42:00	9.69	(10:31)	15.6	(6:32)	840
Road/Trail Mix	1	48:00	6.21	(7:43)	10.0	(4:48)	100
Total	11	10:46:00	89.07	(7:15)	143.35	(4:30)	1865

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Saturday Oct 1, 2016 #

9 AM

Road Running (Easy) 53:30 [2] 11.5 km (4:39 / km) +110m 4:26 / km
shoes: Adidas Tempo 8

Lethargic.

5 PM

Road Running (Easy) 49:00 [2] 11.6 km (4:13 / km) +100m 4:03 / km
shoes: Adidas Boston 5

Friday Sep 30, 2016 #

10 AM

Road Running (Fartlek) 1:41:00 [5] 25.0 km (4:02 / km) +130m 3:56 / km
shoes: Adidas Boston 5

20' Steady + 12 x 3' @ 3'20''-25'' pace with 2' Roll-on @ 4'10"-15'' pace + 20' Easy.

Thursday Sep 29, 2016 #

9 AM

Road Running (Easy) 49:00 [2] 11.5 km (4:16 / km) +115m 4:03 / km
shoes: Adidas Tempo 8

L Calf still stiff behind knee when walking around the house but fine running.

5 PM

Road Running (Easy) 42:00 [2] 10.0 km (4:12 / km) +90m 4:01 / km
shoes: Adidas Tempo 8

Wednesday Sep 28, 2016 #

9 AM

Trail Running (Uphill Tempo) 42:00 [5] 7.0 km (6:00 / km) +840m 3:45 / km
shoes: Adidas Tempo 8

Purgatory. But calf fine running uphill hard.

10 AM

Trail Running (Easy) 1:00:00 [1] 8.6 km (6:59 / km)
shoes: Adidas Tempo 8

Warm-up/warm-down. Very easy. Some walking down steep bits of hill.

Tuesday Sep 27, 2016 #

10 AM

Road/Trail Mix (Easy) 48:00 [1] 10.0 km (4:48 / km) +100m 4:34 / km
shoes: Adidas Tempo 8

Got a very bad 'cramp' in upper medial L gastroc while limbering up for today's hard session. Very tight to stretch so just went dead easy. Hardly noticed the calf when running, feels tighter walking. Hopefully OK tomorrow.

Monday Sep 26, 2016 #

9 AM

Road Running (Steady) 1:06:00 [3] 16.2 km (4:04 / km) +130m 3:55 / km
shoes: Adidas Boston 5

5 PM

Road Running (Easy) 43:00 [2] 10.2 km (4:13 / km) +75m 4:04 / km
shoes: Adidas Tempo 8

Sunday Sep 25, 2016 #

8 AM

Road Running (Easy) 1:32:30 [2] 21.75 km (4:15 / km) +175m 4:05 / km
shoes: Adidas Tempo 8

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