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Training Log Archive: Martin Cox

In the 7 days ending Oct 15, 2016:

activity	#	time	miles		km		+m
Road/Trail Mix	3	4:02:40	30.63	(7:55)	49.3	(4:55)	860
Road Running	3	3:14:00	27.09	(7:10)	43.6	(4:27)	400
Trail Running	2	2:53:00	13.79	(12:32)	22.2	(7:48)	1030
Race	1	1:11:39	13.13	(5:27)	21.13	(3:23)	40
Total	9	11:21:19	84.65	(8:03)	136.23	(5:00)	2330

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Saturday Oct 15, 2016 #

9 AM

Road Running (Steady) 1:26:00 [3] 20.3 km (4:14 / km) +180m 4:03 / km
shoes: Adidas Boston 5

Legs felt like crap actually!

Friday Oct 14, 2016 #

10 AM

Road Running (Easy) 53:00 [2] 11.6 km (4:34 / km) +130m 4:20 / km
shoes: Adidas Boston 5

Felt pretty good and comfortable running at 4min pace when i wasn't battling the fucking wind.

6 PM

Road/Trail Mix (Easy) 50:00 [1] 10.0 km (5:00 / km) +100m 4:46 / km
shoes: Adidas Tempo 8

Grim!

Thursday Oct 13, 2016 #

9 AM

Road/Trail Mix long 2:27:40 [3] 31.0 km (4:46 / km) +670m 4:18 / km
shoes: Adidas Tempo 8

Spontaneous long run as was only planning on jogging to the post office and back. Included a hard 400m climb up Radurschtal after about 10km. Pushed on in the final, flat 7-8km but was running pretty much on empty. Windy!

Wednesday Oct 12, 2016 #

10 AM

Road Running (Easy) 55:00 [1] 11.7 km (4:42 / km) +90m 4:32 / km
shoes: Adidas Tempo 8

Much improved over yesterday in all departments.

5 PM

Trail Running (Easy) 53:00 [1] 10.2 km (5:12 / km) +180m 4:46 / km
shoes: Adidas Tempo 8

Tuesday Oct 11, 2016 #

11 AM

Road/Trail Mix (Easy) 45:00 [1] 8.3 km (5:25 / km) +90m 5:09 / km
shoes: Adidas Tempo 8

The bad left heel and right soleus still tender from race. Rest of the old legs fine.

Monday Oct 10, 2016 #

12 PM

Trail Running 2:00:00 [1] 12.0 km (10:00 / km) +850m 7:23 / km
shoes: Salomon Sonic

Sunday Oct 9, 2016 #

11 AM

Race (Road) 1:11:39 [5] 21.13 km (3:23 / km) +40m 3:22 / km
shoes: Adios

Bregenz Half Marathon. 2nd. Good weather bit of a breeze and coldish.

First 10km on a nice straight road, 33'45'', felt easy. Second half was much slower going, very twisty and turny and convoluted and half of it was on gravel paths. 20km in 67'50''. Hard work.

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