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Training Log Archive: cablecarcox

In the 7 days ending Oct 2, 2016:

activity # timemileskm+m
  Road Running8 8:11:30 73.01(6:44) 117.5(4:11) 935
  Trail/Mountain Run2 1:42:00 9.69(10:31) 15.6(6:32) 840
  Road/Trail Mix1 48:00 6.21(7:43) 10.0(4:48) 100
  Total11 10:41:30 88.92(7:13) 143.1(4:29) 1875

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MoTuWeThFrSaSu

Sunday Oct 2, 2016 #

9 AM

Road Running (Steady) 1:28:00 [3] 21.5 km (4:06 / km) +185m 3:55 / km
shoes: Adidas Boston 5

Good run but slowed down a fair bit towards the end as weather really closed in during second half. Can't remember the last time I ran in heavy rain though.

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/Mountain Run (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/Mountain Run (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

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