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Training Log Archive: gingercake

In the 7 days ending Oct 15, 2016:

activity # timemileskm+m
  Running9 10:36:45 65.56(9:43) 105.51(6:02) 1494
  Hiking1 3:00:00
  Core Work1 30:00
  Total11 14:06:45 65.56 105.51 1494
averages - sleep:8

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Saturday Oct 15, 2016 #

8 AM

Running 1:05:59 [1] 12.72 km (5:11 / km) +147m 4:54 / km

Easy run, felt fine but right ankle a bit sore. Usual pain, but been a lot better recently. Run was on trails, and road. Legs felt again nice and easy running.

Friday Oct 14, 2016 #

8 AM

Running 1:10:22 [3] 15.11 km (4:39 / km) +197m 4:22 / km
slept:8.0

Good run, just felt really nice and smooth when running. It almost felt effortless to be running on the flat or hills. Moderate pace all the way, almost all under 4.30km pace, but last couple of miles all uphill so a bit slower.

Thursday Oct 13, 2016 #

12 PM

Running 1:04:19 [1] 11.49 km (5:36 / km) +189m 5:10 / km

Easy run, had to be in a meeting very early so didn't run first thing and have visitors in the evening so opted for a 1 hour run. Ran fine, abit hungry so a little tired but all ok. Really cold though, plenty of layers on, just a bit chilly. Finished with 4 x strideouts
2 PM

Core Work 30:00 [4]

Core work. Swiss ball, medicine ball exercises, lunges, squats

Wednesday Oct 12, 2016 #

5 PM

Running 1:30:00 [3] 13.0 km (6:55 / km)
slept:8.0

Went to the track to run this session. 20min easy running warm up, roughly 3.68km. Then session was 8min, 6min, 4min, 2min with a min roll on. Ran really well, and surprised myself, I have no idea what shape I'm in so to run consistent times and feel that I was running well - at 10k pace and therefore not flat out is very pleasing. Feel like I'm way ahead of where I have been before at this stage of the season.
8mins - 2.10km (average pace 3.48 per km)
6mins - 1.63km (average pace 3.42 per km)
4mins - 1.07km (average pace 3.44 per km)
2mins - 0.54km (average pace 3.43 per km)

Tuesday Oct 11, 2016 #

7 AM

Running 30:00 [1] 5.74 km (5:14 / km)

Easy run, on roads and very cold. Felt fine, felt nice and smooth
6 PM

Running 1:15:41 [2] 14.36 km (5:16 / km)

Easy run, a bit longer as ended up running with a guy from biddulph. just easy running though and felt nice and smooth running action.

Monday Oct 10, 2016 #

7 AM

Running 40:04 [1] 7.06 km (5:41 / km) +211m 4:56 / km

Easy run, legs a bit tired to start with but felt ok after the first couple of k's.
6 PM

Running 46:58 [1] 8.08 km (5:49 / km) +182m 5:13 / km

Easy run, on roads around mow cop. Finished with 6 x strideouts.

Sunday Oct 9, 2016 #

10 AM

Running 2:33:22 [3] 17.95 km (8:33 / km) +568m 7:23 / km

Run in the hills in north wales, first section was poor route choice, I thought it would be nice running but mostly marshland and bog which was very annoying, but generally ran pretty well. After that some sections were really nice running on rocky terrain. Felt good but tired but tired by the end.
1 PM

Hiking 3:00:00 [2]

Easy walking after run, felt fine, legs a bit tired.

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