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Training Log Archive: gingercake

In the 7 days ending Aug 26:

activity # timemileskm+m
  Running16 15:51:31 104.96(9:04) 168.91(5:38) 2354
  Hiking1 2:00:00
  Core Work3 1:00:00
  Technical exercises5 54:00 3.62(14:56) 5.82(9:17)
  Total22 19:45:31 108.57 174.73 2354

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Saturday Aug 26 #

10 AM

Running 26:37 [1] 4.46 km (5:58 / km) +71m 5:32 / km

Easy run.

Running 26:52 [2] 5.76 km (4:40 / km)

So i decided to go for diagonals but the football pitch was busy so i modified it to go around a rectangle lake - sprint the long slides, easy running on the short ends. Worked quite well and had a good change of pace. Path was flat but on trail. Lake was bigger than a football pitch so shorted number of reps to 5. Enjoyef it though
11 AM

Running 25:24 [1] 4.16 km (6:06 / km) +77m 5:35 / km

Easy run on forest trails.
5 PM

Running 50:34 [1] 9.1 km (5:33 / km) +224m 4:57 / km

One of those runs i just didnt want to end, ran it easy but my legs felt great, just very light and effortless to run on climbs or flat etc. Wanted to carry on running but sensible and stopped. All run on forest trails.
6 PM

Technical exercises 13:00 [2] 1.2 km (10:50 / km)

Two sets of technical exercises.

Friday Aug 25 #

11 AM

Running 12:00 [1] 1.7 km (7:04 / km)

Just easy run to start of trail.
12 PM

Running 1:30:20 [2] 20.78 km (4:21 / km) +21m 4:20 / km

Rather unsensibly i was late going out so by the time i waz running it was hot, baking hot. However i ran well, moderate run, from 2k ran 4.20's relatively comfortable, from 11k onwards pretty much all were sub 4.20 or sub 4.15. Average pace was 4.20 (faster than before) but hot conditions probably slowed me a bit. Felt smooth running today though, and one thing i am better at is maintaining pace and if it does drop i can get back up to pace easily. Couldnt do that so well before being out here so feel fitter.
5 PM

Hiking 2:00:00 [1]

Walking not hiking on a flat trail in the woods, easy walking all the way stopping often.

Thursday Aug 24 #

11 AM

Running 1:34:53 [2] 15.85 km (5:59 / km) +406m 5:18 / km

Easy to moderate run, on one of my favourite routes out here, longish climb, theb flat and a bit of descent. Felt fine, enjoyed it and legs pretty good.

Core Work 20:00 [2]

Usual exercises.
6 PM

Running 53:30 [1] 9.03 km (5:55 / km) +140m 5:30 / km

Got a bit lost at the end, or shall i say misplaced, but easy run and felt good, quite a bit cooler than this morning. Finished with 4 x hill sprints
7 PM

Technical exercises 12:00 [2] 1.2 km (10:00 / km)

Two sets of technical exercises.

Wednesday Aug 23 #

10 AM

Running 23:32 [1] 4.25 km (5:32 / km)

Easy running

Running 30:47 [3] 8.0 km (3:51 / km)

8k tempo run. A lot, lot better than last time. Still not quick enough, but an improvement. Ran splits of 3.53, 3.51, 3.46, 3.51, 3.55 (slight hill under bridge), 3.52, 3.52, 3.45. I went through 4k in 15.22 so ran almost equal splits. Tried my hardest to get it under 3.50k but pace just wouldnt drop, or stay there consistently. Felt like i was sprinting at 3.40 pace, but think i just need to get my body used to it. Disappointed as should be running faster, but pleased because 3.50ks are starting to feel comfortable. Havent felt that before.
12 PM

Running 57:36 [1] 9.89 km (5:49 / km)

I made the decision to run the 8k one way out and not turn as i didnt want the turn to affect my running and rhythm, but it also meant i had a long run back. Ran it easy and felt ok.
6 PM

Running 47:08 [2] 8.37 km (5:38 / km) +119m 5:15 / km

Easy run, met Darren for a run as he is out here for a few days, felt fine, legs responded quite well actually.
7 PM

Technical exercises 10:00 [2] 1.0 km (10:00 / km)

Technical exercises.

Tuesday Aug 22 #

10 AM

Running 1:03:30 [1] 12.09 km (5:15 / km) +154m 4:56 / km

Out and back road loop, nice route actually, climb to start, then flattens a bit, before downhill then flat again. Ran it easy and hot conditions. All ok though, been eating loads today too.
11 AM

Core Work 20:00 [2]

Core work on the grass outside in sunshine..
6 PM

Running 42:03 [1] 7.12 km (5:54 / km) +133m 5:24 / km

Easy run, felt fine, usual route i do in the evening, mix of road and trail

Technical exercises 7:00 [1] 0.62 km (11:17 / km)

One set of technical exercises

Monday Aug 21 #

9 AM

Running 1:50:08 [2] 17.25 km (6:23 / km) +406m 5:43 / km

Run a bit longer than i was expecting as i descended the wrong path, all fine just added about 4k onto my route and then quite of climbing on the way back. Felt good though, climbing is becoming as easy as running on the flat.
6 PM

Running 46:28 [1] 7.89 km (5:53 / km) +112m 5:30 / km

Easy run, felt good, finished with 6 x strideouts.
7 PM

Technical exercises 12:00 [2] 1.8 km (6:40 / km)

Two sets of technical exercises.

Core Work 20:00 [2]

Usual exercises.

Sunday Aug 20 #

10 AM

Running 1:57:55 [2] 18.03 km (6:32 / km) +308m 6:02 / km

Although run time says nearly 2hours, the first part was a lot of jogging/very easy running so roughly got a good 90mins on nice trails. Got cable car high up and then down a section (hence why it was a bit slow), then traversed mountain side to run back.
5 PM

Running 32:14 [1] 5.18 km (6:13 / km) +183m 5:17 / km

Dropped nigel off at funicular railway so ran easy loop back, saves walking and fancied getting out just for a jog.

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