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Training Log Archive: gingercake

In the 7 days ending Jul 15, 2017:

activity # timemileskm+m
  Running9 8:03:18 57.5(8:24) 92.54(5:13) 457
  Technical exercises2 20:29 1.49(13:44) 2.4(8:32)
  Core Work1 20:00
  rest day1 1
  Total11 8:43:48 58.99 94.94 457
  [1-5]10 8:43:47

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Saturday Jul 15, 2017 #

10 AM

Running 1:06:52 [2] 13.02 km (5:08 / km) +133m 4:53 / km

Easy run, felt fine but a bit tired.

Core Work 20:00 [2]

Core work. Calf raises, swiss ball work, balance exercises.
7 PM

Running 30:02 [1] 5.9 km (5:05 / km)

Easy run

Technical exercises 9:29 [3] 1.2 km (7:54 / km)

Two sets of technical exercises. Getting much better at these.

Running 14:04 [1] 2.39 km (5:53 / km) +98m 4:53 / km

Easy run back up hill after technical exercises.

Friday Jul 14, 2017 #

6 AM

Running 45:37 [1] 8.34 km (5:28 / km) +7m 5:27 / km

Easy run, planned to run an hour but needed an extra 15mins rest, also juat very hungry.

Thursday Jul 13, 2017 #

12 AM

rest day 1 [0]

Knackered and also went out in evening so didnt have time to run. Very long day in work but an excellent evening out

Wednesday Jul 12, 2017 #

5 AM

Running 31:03 [1] 5.26 km (5:54 / km) +56m 5:36 / km

Easy run, again early but felt ok. Just running a long next to a river.
6 PM

Running 34:00 [1] 6.13 km (5:33 / km)

Two runs combined as one. Easier to log. Ran 4.23k to start with, then 2k at finish, shorted run after hill reps as had tp go out for the evening.

Running 24:00 [3] 4.0 km (6:00 / km)

Hill sprints. 6 x 60secs, each rep 250m, then 4 x 40secs each rep 170m. Legs a bit tired but ran well.

Tuesday Jul 11, 2017 #

5 AM

Running 33:22 [1] 6.03 km (5:32 / km) +7m 5:30 / km

Easy run, early in the morning and tired.
6 AM

Technical exercises 11:00 [2] 1.2 km (9:10 / km)

Two sets of technical exercises.
8 PM

Running 1:00:18 [1] 11.23 km (5:22 / km) +14m 5:20 / km

Easy run, first few k my legs felt very very tired. Been a long day in work and been on the go all day. Also decided that i really do need a new job as days like this are not good for training. Still i got the run done and it was ok. Finished with 4 x strideouts

Monday Jul 10, 2017 #

7 AM

Running 1:21:40 [2] 16.24 km (5:02 / km) +142m 4:49 / km

Easy run, felt good, legs felt fully recovered from yesterday, lungs abit sore but all ok. Ran a bit extra as just like i needed to get out for a longer run.

Sunday Jul 9, 2017 #

10 AM

Running race 37:20 [4] 10.0 km (3:44 / km)

Manchester 10k. Good and bad points. Disappointing time, but not a fast course, struggled a bit to keep the pace, but ran well first 3-4k, struggled 4-6k, and course was very windy and twisted a lot. Then last 7k really dug in and kept up 3.45ks. Pleased as i won and it was a race, i had to fight and work hard to win. Still not great but getting there, think i just need to relax abit and let the running and training take over.

Running 25:00 [1] 4.0 km (6:15 / km)

Easy running before and after race.

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