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Training Log Archive: Hoog94

In the 7 days ending Oct 1, 2016:

activity # timemileskm+m
  Running4 3:08:45 17.65(10:42) 28.4(6:39) 544
  Sports Massage3 2:15:00
  Cycling1 50:47 9.82(5:10) 15.8(3:13) 220
  Strength and Conditioning1 5:00
  Total9 6:19:32 27.46 44.2 764
  [1-5]6 4:04:32
averages - rhr:60

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Friday Sep 30, 2016 #

6 PM

Running 36:01 [3] 6.6 km (5:27 / km) +148m 4:54 / km
ahr:148 max:171 rhr:60 shoes: Montrail Fluidflex

Half an hour with Zanthe getting psyched up for the relays

Thursday Sep 29, 2016 #

2 PM

Sports Massage 30:00 [0]

Physio wiggled my ankle bones back into place - didn't even know they were in the wrong place...
7 PM

Sports Massage (strength and Conditioning) 45:00 [0]

Saw Issy for a little bit of work on my legs before the weekend

Wednesday Sep 28, 2016 #

Strength and Conditioning (Strength and Conditioning) 5:00 [2]

Not sure 5mins counts but we'll go with it...
2 PM

Sports Massage (Strength and Conditioning) 1:00:00 [0]

Ouch.
6 PM

Running 24:00 [2] 4.0 km (6:00 / km) +68m 5:32 / km
ahr:135 max:158 shoes: Montrail Fluidflex

Very gentle jog round the field to test the ankle.

Tuesday Sep 27, 2016 #

7 PM

Running intervals (Coaching - Speed) 1:36:55 [4] 12.8 km (7:34 / km) +206m 7:00 / km
ahr:150 max:186 rhr:60 shoes: Montrail Fluidflex

Montrail gave me some shoes to try - the Fluidflex.
Session tonight was drills, warmup and then 4x1k race pace on the trails, warm down. 2 of the reps were slightly up and the other 2 were slightly down. Legs felt fine and managed to keep fairly similar paces (i think?). Ankle feeling a bit weak so will watch it for the rest of the week so i don't make it too painful for Sunday!

Monday Sep 26, 2016 #

5 PM

Running 31:49 [2] 5.0 km (6:22 / km) +122m 5:40 / km
ahr:143 max:152 rhr:60 shoes: Inov8 X-Talon 212

Gentle jog out with Joe. Trying to keep it reaalllly steady.

Sunday Sep 25, 2016 #

Cycling 50:47 [3] 15.8 km (3:13 / km) +220m 3:00 / km
ahr:131 max:166

Shaking out the legs with Jihanna on the bike. Legs got going after about half an hour.

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