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Training Log Archive: gingercake

In the 7 days ending Dec 2, 2017:

activity # timemileskm+m
  Running7 7:48:55 52.58(8:55) 84.62(5:32) 1514
  cycling2 1:45:00
  Coordination and Posture2 1:15:00
  Technical exercises1 30:00 0.87(34:29) 1.4(21:26)
  Core Work1 20:00
  Total13 11:38:55 53.45 86.02 1514

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Saturday Dec 2, 2017 #

10 AM

Running 1:13:33 [2] 16.05 km (4:35 / km) +98m 4:27 / km

Solid run. Course was on road out and back. Undulating but more rolling hills than any big climb. Ran pretty well, average pace was 4.35 and would have liked that to be quicker but feel like im getting my fitness back. Felt pretty smooth running.
12 PM

Coordination and Posture 45:00 [2]

Co ordination and posture.
Good series of exercises today. In particular my balance on my right leg has improved and the strength in it.

Friday Dec 1, 2017 #

10 AM

Running 1:05:08 [2] 14.29 km (4:33 / km) +42m 4:30 / km

Encouraging run, felt a bit rusty for the first few k but this is the fastest ive run in over a month. Route was on road and gently undulating. Felt good though and weather was cold, pretty much all ks were 4.25-4.30, with two slower due to a hill and the first k.
4 PM

cycling 50:00 [2]

Getting into cycling, rather enjoyed it, although it is unbelievably hot/sweat buckets but felt like i maintained a decent rythum throughout and again went for 1min stand up at more resistance every 5mins. 65-70rpm, and it said i covered 25k.

Thursday Nov 30, 2017 #

9 AM

Running 54:56 [2] 11.27 km (4:52 / km) +28m 4:49 / km

Active warm up. Easy run but felt like i wanted to run quicker which was a nice feeling. Ran well, route was flat and on road. Ran on trails for a long time and just find it helps with sharpness and smoothness for running. Finished with hill sprints, not too steep hill as first of this type of sprints for a while.
3 PM

Coordination and Posture 30:00 [2]

Coordination and posture.

Wednesday Nov 29, 2017 #

9 AM

Running 56:33 [1] 10.59 km (5:20 / km) +91m 5:07 / km

Easy run, very cold this morning, first proper cold morning but felt ok, took a few miles to get the legs moving. Although active warm up helped. Finished with 4 x strideouts.
3 PM

cycling 55:00 [2]

Good fun and warm but managed it fine. Got into it, sweated like anything but actually really enjoyed it. Worked hard and cycled sitting down then at 5min intervals stand up cycling for 1minute. rpm was 70. I think. First 10mins spent cycling but rearranging seat height, but when that cycled 45mins.

Tuesday Nov 28, 2017 #

8 AM

Technical exercises 30:00 [2] 1.4 km (21:26 / km)

Active warm up, then 2 sets of technical exercises. Wasnt sure id be able to do them after running later so ran them this morning.
5 PM

Running 51:14 [1] 6.68 km (7:40 / km) +308m 6:14 / km

Easy run. Met Evan for a run in the dark so ran on trails/grassy banks around llangors. Nice run and good to have company. Took the descents quite easy as muddy but actually ran ok. Not sure climb ascent is right as it certainly didnt like that much climb.

Monday Nov 27, 2017 #

9 AM

Running 57:52 [1] 10.55 km (5:29 / km) +91m 5:15 / km

Active warmup. Easy run. Legs a bit sore and tired today so ran it easy. Run was on trails and road.
11 AM

Core Work 20:00 [2]

HJ core work circuit.

Sunday Nov 26, 2017 #

10 AM

Running 1:49:39 [2] 15.19 km (7:13 / km) +856m 5:38 / km

Easy to moderate run in the hills. Very good run all things considering its my first proper run in the hills for over a year. Ran 2 thirds of llanbedr blaenavon race. Climbed very well, really surprised how well i ran up the both hills, legs felt strong and didn't walk any section, even the steep climbs section. Didnt descend particularly well but very muddy and snow in sections. A bit over on time but lost 15mins trying to find a footpath off crug mawr on the first descent. Very promising to run as well as i felt i did on first run in hills.

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