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Training Log Archive: gingercake

In the 7 days ending Oct 1, 2016:

activity # timemileskm+m
  Running10 9:59:10 69.37(8:38) 111.64(5:22) 413
  Core Work1 20:00
  Total11 10:19:10 69.37 111.64 413
averages - sleep:8

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Saturday Oct 1, 2016 #

5 PM

Running 1:02:55 [2] 12.79 km (4:55 / km)

Moderate run on undulating and rocky trails but felt good and ran well, a little tired and would have liked splits to be a little faster but it was pouring with rain for most of it.
Technical exercises were fine, 2 x sets because I was getting very cold in the wet, but actually managed them quite well and interestingly felt I was a lot better at them than when I started doing them this time last year. Ran them on grass in spikes and also ran around the edge of the field as well to practice in spikes.

Friday Sep 30, 2016 #

7 AM

Running 52:16 [1] 8.48 km (6:10 / km) +154m 5:39 / km

Easy run, but legs felt tired from yesterdays hill session, they were alright, just a bit lacking in energy but after 5k I felt better and ran alright.
5 PM

Running 40:41 [2] 6.89 km (5:54 / km) +259m 4:58 / km

Stopped half way home to run at Church Stretton, really nice run but hilly, in the first 20min I climbed 259m. Was running a late and it was getting dark so didn't do the full 50mins but I think I will probably run abit extra on the weekend runs. Felt fine though. a little tired but generally ok.
Ran 3 x strideouts

Thursday Sep 29, 2016 #

6 PM

Running 1:10:00 [3] 11.6 km (6:02 / km)

Good session but hard, ran it with one of the boys from mow cop which was good as he was faster than me. 20mins easy, then 4x60sec, and then 6x 30 sec with easy walk recovery. 23min easy run to finish. Felt good and I'm pleased that for each rep seemed to remain at a consistent pace.

Wednesday Sep 28, 2016 #

Running 1:03:00 [3] 12.52 km (5:02 / km)

Easy 20mins running to playing fields. Ran a 1k loop to start with to try out a possible route for a grass session and felt ok. Grass is quite long but seemed to run well and felt like it served good training for xc season. Diagonals were good and felt like my leg speed is improving, struggled on the first few laps but ran well from then on. Ran the session in spike so to get to ready for xc.
1 PM

Running 1:17:13 [3] 16.02 km (4:49 / km)

Just felt knackered today, really tired. Run was alright but could have been better. Struggled a bit on the hills, think it was just an off day. Luckily worked from home so could take it easy most of the day.

Tuesday Sep 27, 2016 #

7 AM

Running 30:20 [1] 5.8 km (5:14 / km)

Easy run but felt fine, legs a bit tired

Monday Sep 26, 2016 #

8 AM

Running 1:02:30 [1] 11.42 km (5:28 / km)

Easy run into work. Felt fine, abit wet and cold.
6 PM

Running 57:01 [1] 8.49 km (6:43 / km)

Easy run home, felt fine, a little tired but overall ok. A bit wet and cold and had to navigate a field to avoid some cows, but generally ok. Finished with 6 x strideouts. Feel like my leg speed has improved and running form too during these.

Sunday Sep 25, 2016 #

3 PM

Running 1:23:14 [2] 17.63 km (4:43 / km)

Moderate run, quite tired but ran well, first 5k on road, then 10k ish on flat railway track which is now a footpath. Then final section on road. Felt comfortable and running well in the middle section (roughly 4.30-4.40min miling).
5 PM

Core Work 20:00 [1]

Core work, with swiss ball, medicine ball, lunges, squats and clams.

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