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Training Log Archive: gingercake

In the 7 days ending Jan 27:

activity # timemileskm+m
  Running7 8:21:25 55.82(8:59) 89.84(5:35) 1665
  cycling2 2:01:00
  Coordination and Posture1 45:00
  Core Work1 20:00
  Total11 11:27:25 55.82 89.84 1665

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Saturday Jan 27 #

9 AM

Running (Trail running) 56:49 [1] 10.41 km (5:27 / km) +182m 5:01 / km

Really wet and i was getting cold and mum was there ready to pick me and an extra three minutes seemed daft. Felt fine though,just wet and cold.

Friday Jan 26 #

10 AM

cycling 1:01:00 [3]

Turbo session. Felt ok, felt like hardwork but then it always feels like hard work. 30k in total, level 53 except every 5mins 1min15secs stand up at level 65.
12 PM

Core Work 20:00 [2]

Core work.
5 PM

Running (Trail and road running) 1:00:50 [2] 11.02 km (5:31 / km) +175m 5:07 / km

Easy run in the dark with Evan, nice run and felt good. Legs seem a bit more relaxed after a turbo session in the morning and seem to run well.

Thursday Jan 25 #

11 AM

Running (Road running) 1:20:03 [2] 18.36 km (4:22 / km) +71m 4:17 / km

Great run, really pleased with this run and in windy conditions. Ran consistent 4.22-4.27ish splits on the way out for first 9k, second half all ks were faster than 4.20, most 4.15 pace. Felt really good and it felt comfortable. Undulating route on the roads but pace hardly changed going uphill.
5 PM

Coordination and Posture 45:00 [2]

Coordination and posture

Wednesday Jan 24 #

1 PM

Running (Trail running) 1:36:14 [3] 16.3 km (5:54 / km) +465m 5:10 / km

Reverse hilly fartlek. Good session. Descending isn't a strong point of mine but im definitely getting a bit more confident on it. Warm up ended up being 25mins but all ok. Ran 7 descents with the 50mins, mixture of duration. Three were 1-2mins long, one was 3minutes, three were 5-6mins long on varied incline and terrain, all runnable - rocky path, muddy path with rocks, trail, grassy field and grassy hillside and hillside with heather on it. Between descents kept up a good moderate pace.

Tuesday Jan 23 #

8 AM

cycling 1:00:00 [3]

Turbo trainer session. Didnt sleep well and stressed with work so not a great session. Feel better this evening though and more relaxed. 28.6km with stand up cycle ever 5mins for 1min 15secs on level 65, level 53 most of the time for sit down cycling.
5 PM

Running (Road running) 1:01:51 [1] 11.75 km (5:16 / km) +42m 5:10 / km

Easy run, a bit tired but ok run. Meant to do technical exercises but completely forgot (thinking about work). Aim to do them tomorrow.

Monday Jan 22 #

11 AM

Running 1:23:01 [2] 10.34 km (8:02 / km) +707m 5:59 / km

Nice route and run, ran well, bit tired but generally good and much better than yesterday. Up roman road to gap, up and down cribyn, up and down pen y fan, down corn du to storey arns. Ran well on climbs and descents were getting better, more confidence in myself, just steep slopes im struggling with, but its improving.

Sunday Jan 21 #

11 AM

Running 1:02:37 [1] 11.66 km (5:22 / km) +23m 5:19 / km

Easy running on flat roads, legs pretty tired from yesterday and weather was awful -pouring with rain and cold. More of a get run done type run today.

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