Training Log Archive: gingercakeIn the 7 days ending Apr 16, 2017:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||
Sunday Apr 16, 2017 #
9 AM
Running 1:13:08 [3] 16.78 km (4:22 / km) +14m 4:20 / km
Good run, felt good all the way, pretty easy session so it should feel easy. Moderate pace was 4.20-4.25 all the way, except for last k which was up a hill and slipped to 4.35. Right ankle a bit stiff, but generally ok and loosened up after a few k's.
Saturday Apr 15, 2017 #
9 AM
Running 1:07:48 [1] 12.71 km (5:20 / km) +175m 4:59 / km
Easy running, felt fine. On trails and road. Little bit of gentle climbing for middle section but felt fine. Finished with 8x hill sprints.
Friday Apr 14, 2017 #
11 AM
Running 10:03 [3] 13.71 km (44 / km) +42m 43 / km
Moderate run, felt good, pretty much all k's were 4.18-4.22. Just found it easy to be running at this pace, best moderate run to date. Flat route on the road, only one slight hill in it but pace didnt drop that much.
12 PM
Running 18:21 [2] 3.17 km (5:47 / km) +133m 4:47 / km
Easy run back up to mow cop.
Core Work 20:00 [2]
Core work, usual exercises
Thursday Apr 13, 2017 #
6 PM
Running 1:04:48 [2] 13.29 km (4:53 / km) +182m 4:34 / km
Easy running, felt fine, run with Nigel on biddulph way, so flat in the middle and down, then back up again to home.
Wednesday Apr 12, 2017 #
7 AM
Running 45:31 [2] 8.64 km (5:16 / km)
Easy run to train station, felt good this morning, better than yesterday. Cold and windy though.
5 PM
Running 48:08 [1] 8.66 km (5:33 / km) +189m 5:01 / km
Easy run home, felt pretty good actually, just ran easy but all fine. I'm convinced running up mow cop hill is going to make me a stronger athlete :) Finished with 6 x strideouts.
Tuesday Apr 11, 2017 #
7 AM
Running 45:16 [2] 8.89 km (5:06 / km)
Easy run to train station, felt fine, somehow managed to get it almost exactly 45mins.
3 PM
Running 47:13 [1] 8.69 km (5:26 / km) +182m 4:55 / km
Easy run home, a little tired, but managed to run home only 2mins slower than run into work on same route and way back was uphill. Finished with 4x strideouts.
4 PM
Core Work 20:00 [2]
Usual set of circuits, Swiss ball, squats, clams
Monday Apr 10, 2017 #
8 AM
Running 1:07:31 [1] 12.76 km (5:17 / km) +154m 4:59 / km
easy running, legs pretty tired but all ok.