Training Log Archive: gingercakeIn the 7 days ending Nov 26, 2016:
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Saturday Nov 26, 2016 #
1 PM
Cross Country 29:47 [4] 8.11 km (3:40 / km)
British Liverpool xc. Ran well, I didn't get out hard enough, which disappoints me, but I ran well during the race, and moved through the field well. I beat quite a few people I hadn't beaten before so that's a bonus. Didn't focus well before the race and during, I'm annoyed with myself, but lesson learned
Friday Nov 25, 2016 #
8 AM
Running 1:13:20 [2] 11.86 km (6:11 / km) +189m 5:44 / km
Easy run, first 10mins dreadful as ankle sore and couldn't get it to relax, but after then ran well and felt good. Ankle a lot better.
6 PM
Core Work 20:00 [1]
Core work, usual exercises. Ran a 15min warm up first.
Thursday Nov 24, 2016 #
6 PM
Running 1:29:24 [3] 16.3 km (5:29 / km)
10x200m fast, with full recovery. Ran well warm and warm down a bit longer than specified but felt fine and ankle felt easier tonight. Felt good on the 200m section, although ended up running 2 extra as lose count.
Wednesday Nov 23, 2016 #
7 AM
Running 58:54 [2] 11.03 km (5:20 / km)
Moderate run into work, felt good in myself, but right ankle was sore, just sinus tarsi, maybe achilles also. Had to stop a couple of times and try and release it a bit. Again very muddy underfoot
5 PM
Running 49:38 [1] 7.68 km (6:28 / km) +119m 6:00 / km
Easy run, ankle still sore, but felt good. Technical exercises, completed circuit but struggled a bit due to right foot, just couldn't push off from foot to start with in circuit, but better towards end.
Tuesday Nov 22, 2016 #
7 AM
Running 1:00:03 [2] 11.1 km (5:25 / km)
Easy run into work, felt fine, although second half was a bit quicker as worried i might miss the train. Very muddy underfoot.
6 PM
Running 52:37 [1] 8.34 km (6:19 / km) +161m 5:45 / km
Easy run home, felt quite good. Right ankle a bit sore which annoyed me. Also just a bit tired (from work).
Monday Nov 21, 2016 #
8 AM
Running 45:08 [1] 7.36 km (6:08 / km) +140m 5:36 / km
Off road run, felt good, but ran it easy, muddy underfoot. Ran 6 x strideouts
6 PM
Running 1:00:51 [1] 11.37 km (5:21 / km) +168m 4:59 / km
Easy run, felt fine, ended up being on the roads as it was very very wet
Sunday Nov 20, 2016 #
8 AM
Running 1:45:44 [4] 19.78 km (5:21 / km)
Really good session, very pleased with how I ran today. Went for it on the reps and I stayed strong throughout the session. Ran it on hilly and tough terrain around a grass field. Session was 10x1min with 1min moderate roll in, then 10x2min with 2min moderate roll on. Covered a total of 12.11km in the session, with 19.78 total including warm up/down.