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Training Log Archive: gingercake

In the 7 days ending Jan 20, 2018:

activity # timemileskm+m
  Running8 10:32:55 74.83(8:27) 120.43(5:15) 2044
  Coordination and Posture3 2:15:00
  cycling2 2:08:00
  Technical exercises1 20:00 0.62(32:11) 1.0(20:00)
  Core Work1 20:00
  Total14 15:35:55 75.45 121.43 2044

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Saturday Jan 20, 2018 #

10 AM

Running (Road running) 2:33:28 [3] 34.34 km (4:28 / km) +154m 4:22 / km

Wow, this run went really well, i surprised myself by how good i felt and how strong i was throughout. Interestingly 10k splits until 30k were i think 45mins, 45mins, 44.02mins so im running strongly. All k splits were sub 4.30, only 4 weren't and thats because two were at the beginning and the other two were up a hill. 16 ks were sub 4.25. Driving rain and cold wind in last 6k which made it hard but splits stayed consistent. I ran this same route before frankfurt but this time i had to add on another 1.2k as i ran it quicker. Running form was solid, kept my form all the way, exercises definitely paying off. Super pleased with this run.

Friday Jan 19, 2018 #

10 AM

cycling 1:05:00 [3]

Turbo trainer session today as gym closed yesterday. Good session, bit longer stand up cycling this time for 1min15secs every 4mins45secs. Although only 15secs more the recovery between them seemed alot shorter. Also at higher resistance level of 52/53 for main section and level 64/65 for stand up section. and covered 35k in total.
12 PM

Coordination and Posture 45:00 [2]

Cooridination and posture plus core work
5 PM

Running (Trail running) 1:00:04 [1] 11.32 km (5:18 / km) +259m 4:46 / km

Easy running with Evan. On good quality trails in the dark but nice running, undulating route. Finished with hill sprints.

Thursday Jan 18, 2018 #

10 AM

Running 1:27:56 [2] 13.11 km (6:42 / km) +476m 5:41 / km

Essentially up the bryn and onto fan y big ridge then back down again so got some good uphill running in then ran well on the descent, much more confident and not pushing it hard but comfortable to run fast on muddy rocky grassy sections.
Gym closed this afternoon so turbo train tomortow

Wednesday Jan 17, 2018 #

10 AM

Running (Hill/fell running) 1:36:07 [2] 12.32 km (7:48 / km) +798m 5:54 / km

Easish run, ran first two climbs of llanbedr to blaenavon, so crug mawr then sugar loaf. Windy, cold in sections and patches of snow/ice. Ran well on the climbs, still struggling on the descents but getting better. Just need to practice.
6 PM

Coordination and Posture 45:00 [2]

Coordination and posture exercises. Right ankle and hip have really improved in balance and strength.

Tuesday Jan 16, 2018 #

9 AM

cycling 1:03:00 [3]

Turbo session. Always seems harder in the morning and pretty much sweated my own body weight but roughly 33km with every 5mins harder resistance stand up cycling.
10 AM

Core Work 20:00 [1]

Realising that i need to do more stretching after cycling so simple core exercises.
5 PM

Running (Trail running) 1:13:24 [2] 13.14 km (5:35 / km) +280m 5:03 / km

Turbo this morning to run with Evan this evening. Nice run even though it snowed and it was in the dark. Trails around talybont reservoir. Im running really well up the climbs, just felt easy. Nice to be feeling like that early on in the season.

Monday Jan 15, 2018 #

11 AM

Technical exercises 20:00 [2] 1.0 km (20:00 / km)

Active warm up followed by two sets of technical exercises.

Coordination and Posture 45:00 [2]

Coordination and posture
5 PM

Running 1:04:05 [1] 12.0 km (5:20 / km)

Easy running with Evan, a long canal so almost flat. In the dark and a bit muddy but nice run.

Sunday Jan 14, 2018 #

9 AM

Running (Road running) 15:00 [1] 3.0 km (5:00 / km)

10 AM

Running race (Road running) 1:22:51 [4] 21.2 km (3:54 / km) +77m 3:50 / km

Gloucester half marathon. No idea what to expect of myself and relatively pleased with it today. Third female. Didnt feel well last night with stomach ache and still a bit sore today but better, affected me running though. First 6k were good, then a bad patch and stomach was sore, but lost concentration and got gapped by 2nd place, then last 10k was good, ran well and dug in. Finished strongly and looking at splits, first and last 6k were similar. Undulating course but runnable.

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