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Training Log Archive: gingercake

In the 7 days ending Dec 9, 2017:

activity # timemileskm+m
  Running7 9:25:43 63.73(8:53) 102.57(5:31) 1662
  cycling3 3:02:00
  Coordination and Posture2 1:15:00
  Technical exercises1 30:00 0.62(48:17) 1.0(30:00)
  Total13 14:12:43 64.36 103.57 1662

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Saturday Dec 9, 2017 #

10 AM

Running 1:12:03 [1] 12.74 km (5:39 / km) +133m 5:22 / km

Easy run. All fine, cold and snow underfoot. Few sections a bit tricky. Couple of gates were difficult to open which seemed to eat into time running hence longer time. Mainly on trails and a few road sections.
11 AM

Coordination and Posture 30:00 [2]

Coordination and posture.

Friday Dec 8, 2017 #

11 AM

Running 1:10:28 [2] 14.3 km (4:56 / km) +77m 4:48 / km

20mins easy, then 10x 1min 10k pace with 1min easy, 30mins easy. Ran it on a two lapped course and each lap was 35mins. Felt ok, weather has been snowing all day and seemed particularly heavy and road was not icy but a bit slippery. Could change pace quite easily but didnt run marvellous but think the weather had a large part to play.
6 PM

cycling 1:00:00 [2]

Cycling. Legs tired for first 45mins then felt good. 30.4km covered

Thursday Dec 7, 2017 #

10 AM

Running 1:23:07 [2] 18.01 km (4:37 / km) +129m 4:27 / km

Moderate run, pleased with this run as I felt good and strong but also like my running form has improved. Very windy in sections, which slowed splits a bit and a few hilly sections, nothing major but slowed a bit, although ran strongly on the hills. All on road on an out and back route. Splits in middle 14k which were flatter and less windy were all between 4.21-4.30. Just final 4k was very windy.
4 PM

Technical exercises 30:00 [2] 1.0 km (30:00 / km)

Active warm up, didnt manage to do technical exercises yesterday so did them today.
5 PM

Coordination and Posture 45:00 [2]

Coordination and posture. All good but need to work on on single leg box squats.

Wednesday Dec 6, 2017 #

10 AM

Running 50:03 [1] 9.56 km (5:14 / km) +28m 5:10 / km

Easy running on a short section of road, then canal path. Ran from brecon to home but got therr in 50mins, decided to stop as ran extra mon and tues.
4 PM

cycling 1:00:00 [3]

Cycling. Hard but fun, 32.2km. Stayed sitting down the whole way for a change. Enjoyed it and definitely getting a lot out of it but hot and sweated bucket loads. Kept up pace of 70rpm throughout but cant work out resistance level, it says level 50.

Tuesday Dec 5, 2017 #

9 AM

cycling 1:02:00 [3]

Spin cycling. Run with Evan later so cycled this morning. Good session, hard but good at keeping tempo up, with 1min stand up on increased resistance. 33.4km in total.
5 PM

Running 1:11:01 [2] 13.05 km (5:27 / km) +294m 4:53 / km

Easy running in the dark with Evan along undulating trails. Nice run and feels good to be running with someone. Felt good, climbs were easy and gentle. Bit hillier than i had originally planned but kept pace easy. Tomorrow ill keep to the flat and rest of week. Finished with strideouts. Felt good on these and keeping up with Evan.

Monday Dec 4, 2017 #

10 AM

Running 2:27:10 [2] 20.93 km (7:02 / km) +714m 6:00 / km

Good solid run. Out and back route from home up the bryn, then along fan y big ridge to finish on top of fan y big. Pretty much uphill all the way barring a few little downhill and the flattish section a long the ridge. Uphill to the ridge is grassy/slightly boggy but ran well and climbed solidly roughly 5-6k. One thing im noticing is that im not getting tired climbing, my legs feel very strong and my lungs werent tired. Run along ridge roughly 5k was good, its very rocky up there in sections and i handled it well, kept a good rhythm and ran confidently on them. Descent was descent roughly 10.5, surprised myself how well i ran on the muddy rocky sections, still some work to do but feel more confident i can get better.

Sunday Dec 3, 2017 #

9 AM

Running 1:11:51 [2] 13.98 km (5:08 / km) +287m 4:40 / km

Easy run with Evan. Felt great this morning, lots of energy and just felt easy. Ran on trails which were a bit muddy or rocky in a few sections but all fine. Hill sprints to finish.

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