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Training Log Archive: gingercake

In the 7 days ending Oct 8, 2016:

activity # timemileskm+m
  Running10 10:39:13 73.89(8:39) 118.92(5:23) 910
  Hiking1 5:00:00 7.46(40:12) 12.01(24:59) 786
  Core Work3 1:00:00
  Total13 16:39:13 81.36 130.93 1696
averages - sleep:7.9

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Saturday Oct 8, 2016 #

10 AM

Hiking 5:00:00 [3] 12.01 km (24:59 / km) +786m 18:49 / km

Walk in Snowdonia, nice walk, lots of scrambling uphills on muddy and rocky terrain.
5 PM

Running 40:14 [2] 5.66 km (7:07 / km)

I was pretty tired from walk earlier today and took this abit easier, all fine just a little tired.

Friday Oct 7, 2016 #

8 AM

Running 1:02:14 [1] 10.83 km (5:45 / km) +246m 5:10 / km

Easy run on undulating trails, ran quite well but legs a little tired from yesterdays hill session. Left hip a little stiff but should be ok but generally ok.
9 AM

Running 1:02:14 [2] 10.83 km (5:45 / km) +246m 5:10 / km

Good run, just easy running on trails around mow cop but felt good, legs a bit tired from yesterdays hill session but ran well on the hills. Route was out and back, and although route back is a lot more uphill, almost even splits.

Core Work 20:00 [1]

Core work
10 AM

Core Work 20:00 [2]

Core work session using swiss balls, medicine balls, squats, lunges etc. Forgot to add that I did core work on Tuesday as well
5 PM

Running 40:12 [1] 7.48 km (5:22 / km) +110m 5:00 / km

Easy run, a little tired from drive but generally ok

Thursday Oct 6, 2016 #

9 AM

Running 52:53 [3] 10.0 km (5:17 / km)

Hill reps session Ran with one of the boys from mow cop who is faster than me so a good person to run with. Ran alright, I haven't felt quite right these last few days, and although better today I just felt a bit empty. Warm up was fine, then 6 x 60 secs and 6 x 30secs. 60 second hill rep was on same hill as last time (7m of elevation, in 0.27km) and then 30 second hill rep (0.12km, not sure of elevation, it didn't register but it was steeper than the 60second hill as I went to another hill to run up). Recovery was slow jog/walk back down again. Tried to maintain good form but legs wobbly/felt like I was running in slow motion for the last 15seconds.

Wednesday Oct 5, 2016 #

5 PM

Running 1:18:36 [3] 16.77 km (4:41 / km)

Moderate run, felt pretty good tonight and I ran well tonight, it felt easy to be running 7min miles, route was relatively undulating and really windy in sections, but overall I felt strong. Had a bit of a stomach ache all day, but felt ok.

Tuesday Oct 4, 2016 #

5 PM

Running 1:02:19 [3] 11.28 km (5:31 / km)

30min easy, then diagonals session on grass, and then 30min run home. Sadly managed not to time diagonals session but ran well with 8 laps of football pitch. Felt like I was running better than last week. I also ran a couple of laps on the grass field to get used to running in spikes, there are a couple of hills in it.
6 PM

Core Work 20:00 [2]

Core work usual exercises

Monday Oct 3, 2016 #

7 AM

Running 1:03:21 [2] 11.4 km (5:33 / km)

Run into work, ended up being a bit quicker as wanted to catch a train but missed it. Felt good though and carrying a small bag of kit. Route on grass, wooded sections, canal and road.
6 PM

Running 44:35 [1] 7.13 km (6:15 / km) +161m 5:37 / km

Easy run home from work, on canal and then up now cop mile route. All good and ran well. Finished with 6 x strideouts

Sunday Oct 2, 2016 #

10 AM

Running 2:12:35 [2] 27.54 km (4:49 / km) +147m 4:41 / km

Long run, I actually didn't think I would be out for as long as I was but I felt ok, a little tired in some sections but it is quite undulating, no big hills just up down, up down most of the way. Ran with my mum (she was on her bike) and ran at moderate pace, talking for quite a bit of it and felt ok. Nice to be out running on a long run though.

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