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Training Log Archive: Martin Cox

In the 7 days ending Oct 16, 2016:

activity	#	time	miles		km		+m
Road Running	4	4:56:00	41.76	(7:05)	67.2	(4:24)	530
Road/Trail Mix	3	4:02:40	30.63	(7:55)	49.3	(4:55)	860
Trail Running	2	2:53:00	13.79	(12:32)	22.2	(7:48)	1030
Total	9	11:51:40	86.18	(8:15)	138.7	(5:08)	2420

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Sunday Oct 16, 2016 #

12 PM

Road Running (Fartlek) 1:42:00 [4] 23.6 km (4:19 / km) +130m 4:12 / km
shoes: Adidas Boston 5

25' Easy + Fartlek: 25 x 1' fast / 1' roll-on + 27' Easy. Not very pretty but got it done and felt better in the second half of the session than in the first half.

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

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