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Training Log Archive: gingercake

In the 7 days ending Sep 23, 2017:

activity	#	time	miles		km		+m
Running	12	9:36:37	70.02	(8:14)	112.69	(5:07)	1009
Core Work	1	20:00
Technical exercises	1	10:00	0.37	(26:49)	0.6	(16:40)
Total	13	10:06:37	70.4		113.29		1009

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Saturday Sep 23, 2017 #

9 AM

Running 1:08:20 [2] 12.74 km (5:22 / km) +140m 5:05 / km

Easy run, felt fine this morning and loads better than yesterday. Run on trails and road.

5 PM

Running 30:35 [1] 5.52 km (5:32 / km) +70m 5:13 / km

Easy run, felt ok, nice evening for running. Finished with 6 x hill sprints.

6 PM

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

Two sets of technical exercises.

Friday Sep 22, 2017 #

10 AM

Running 48:46 [1] 8.84 km (5:31 / km) +155m 5:04 / km

Easy run, didnt feel great this morning so just ran easy. Felt ok actually and seemed to feel ok during the day.

Thursday Sep 21, 2017 #

8 AM

Running 1:00:06 [2] 12.84 km (4:41 / km) +63m 4:34 / km

Moderate run. Just didnt feel good today, tired and felt like i was working harder than i should be. Also very windy. Ran moderate to easy, hopefully tomorrow be better.

9 AM

Running 13:36 [1] 2.3 km (5:55 / km) +98m 4:52 / km

Easy run back up hill

5 PM

Running 20:52 [1] 4.08 km (5:07 / km)

Easy run. Felt ok, just really cold.

Technical exercises 10:00 [2] 0.6 km (16:40 / km)

Felt tired and legs aching so ran 1 set

6 PM

Running 14:48 [1] 2.39 km (6:12 / km) +98m 5:08 / km

Easy run after technical exercises.

Wednesday Sep 20, 2017 #

10 AM

Running 1:03:55 [1] 10.93 km (5:51 / km) +175m 5:25 / km

Easy run on trails and a bit of road. Couple of ks were quite muddy so ran it easy. Tired legs but ok.

12 PM

Core Work 20:00 [2]

Usual exercises. Left hip been a bit stiff/sore these last few days. Been doing lots of stretching with it and seems to be improving. Can run fine, just sitting its a little sore.

Tuesday Sep 19, 2017 #

10 AM

Running 1:47:31 [2] 21.37 km (5:02 / km) +91m 4:56 / km

A bit longer run than i was expecting, promised nigel i recee a race with him. Felt alright, legs were tired but i rested up all afternoon after and ate loads. Just very easy running, pretty much 5min ks all the way.

Monday Sep 18, 2017 #

5 PM

Running 40:23 [1] 7.15 km (5:39 / km) +119m 5:13 / km

Knackered. Legs tired and just very tired today. Easy running, felt ok. Just ran it easy

Sunday Sep 17, 2017 #

9 AM

Running 15:00 [1] 2.0 km (7:30 / km)

Warm up.

Running 1:20:45 [4] 21.33 km (3:47 / km)

Bristol half marathon. I feel like i ran well, for the first 3.45ks felt like i was racing and not sprinting which is a confidence boost and shows im getting fitter. Really disappointed not to run a pb, felt like i was very capable of sub 79mins. But the course, particularly the second half was very hilly and windy but also just lots and lots of small loops around apartment blocks with underfoot being cobbles so the splits dropped a bit. There were also about 5-7tight turns which you just lose time on. Average pace was 3.46ks. Maintained good concentration and felt good, just wanted to run quicker.

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