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Training Log Archive: TheInvisibleLog

In the 7 days ending Jan 18, 2017:

activity

time

miles

Running

3:51:01

21.19

(10:54)

34.1

(6:46)

580

12 /

16c

75%

Walking

1:30:00

3.11

(28:58)

5.0

(18:00)

Back, core and achilles

1:25:00

Swimming

15:00

Total

7:01:01

24.3

39.1

580

12 /

16c

75%

2:00

0:00

» now

Wednesday Jan 18, 2017 #

7 AM

Back, core and achilles 25:00 [1]

8 AM

Running intervals 9:18 [4] 2.0 km (4:39 / km)
shoes: Grey Kayano

I think this can at best be described as a minor but consistent improvement. My two 1k reps last week were 4.39 and 4.39. This week they were 4.38 and 4.38. Each of the four was a flat out effort. Perhaps I have found me current capability limit.

C • need to find a couple of seconds 4

Running warm up/down 23:20 [3] 3.77 km (6:11 / km) +20m 6:02 / km
shoes: Grey Kayano

Tuesday Jan 17, 2017 #

7 AM

Walking 1:30:00 [1] 5.0 km (18:00 / km)
shoes: Grey Kayano

Equal best score in past decade. Not sure why. Certainly not because of practice. Perhaps it was those two shots that bounced off trees back into the middle of the fairway.

Monday Jan 16, 2017 #

8 AM

Back, core and achilles 35:00 [1]

Running hills 26:43 [4] 3.3 km (8:06 / km) +255m 5:50 / km
shoes: Salamon Blue

The usual three Specimen Hill Circuits. Stared unusually late, and took it a little easier in deference to the rising temperature. Still a hard run. With that done I can look forward to a rest day tomorrow as the temperature heads towards 40. Well timed.

C • It went past 40. 2

Sunday Jan 15, 2017 #

7 AM

Running long 1:45:00 [3] 15.0 km (7:00 / km) +220m 6:31 / km
shoes: Salamon Blue

Variant of the Marne loop. Longest run in quite some time.

C • Variant of the Marne loop 7

9 AM

Swimming 15:00 [3]

Saturday Jan 14, 2017 #

7 AM

Running warm up/down 5:00 [3] 0.7 km (7:09 / km)

Back, core and achilles 25:00 [1]

Have been slack on these lately.

8 AM

Running tempo 25:11 [4] 5.0 km (5:02 / km) +25m 4:55 / km
shoes: Grey Kayano

Getting closer to that aim of 25 minutes. Highlight was being passe don the last hill by an infant in a stroller.

C • II have a goal of 25min for... 2

C • Stroller 5

Thursday Jan 12, 2017 #

8 AM

Running (Terrain run) 36:29 [3] *** 4.33 km (8:26 / km) +60m 7:53 / km
spiked:12/16c shoes: Salamon Blue

Test running my first course set for 2017. New area. Urban gold mining. First use a training event...
Second week of the year and with a rest day tomorrow I will have achieved my target week of runs- tempo, long, hills, 1k reps, terrain and two rests. Quality runs with a limit of 30k per week to keep PF under control. It would be nice to think I could keep it up until Easter.

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