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Training Log Archive: JustinMartin

In the 7 days ending Dec 2, 2017:

activity # timemileskm+m
  Easy Run4 4:27:49 32.82(8:10) 52.82(5:04) 842
  Moderate Run1 1:12:51 10.06(7:14) 16.19(4:30) 210
  Warm up2 1:05:38 8.56(7:40) 13.78(4:46) 177
  Cool down1 20:00 2.23(8:58) 3.59(5:34) 101
  Parkrun1 17:39 3.12(5:39) 5.02(3:31) 85
  Club Speed Session1 15:44 3.12(5:03) 5.02(3:08) 21
  Total10 7:39:41 59.91(7:40) 96.42(4:46) 1436

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Saturday Dec 2, 2017 #

8 AM

Warm up 20:00 [2] 2.56 mi (7:49 / mi) +112m 6:53 / mi

Warm up from home to start of 5k. Cold, bit stiff, took a wee while to get going. A few dynamic stretches and drills before.
9 AM

Parkrun 17:39 [4] 3.12 mi (5:39 / mi) +85m 5:13 / mi

5k hard on undulating route with a few tight turns and sharp climbs. Quickest time over the route. Finished faster than I started!
10 AM

Cool down 20:00 [1] 2.23 mi (8:58 / mi) +101m 7:52 / mi

Run home after session, via shorter route. Legs very heavy and tired.

Friday Dec 1, 2017 #

4 PM

Easy Run 1:05:03 [2] 8.24 mi (7:54 / mi) +235m 7:15 / mi

Easy run at relaxed pace. 6x Hill Sprints included (road hill)

Thursday Nov 30, 2017 #

6 PM

Moderate Run 1:12:51 [3] 10.06 mi (7:14 / mi) +210m 6:48 / mi

Moderate running, mix of terrain due to darkness. Cold weather meant a bit slower getting into it, but eventually I did and enjoyed it! Easy last mile.
8 PM

Note

S and C session.

Wednesday Nov 29, 2017 #

6 PM

Easy Run 1:00:00 [2] 7.7 mi (7:48 / mi) +135m 7:23 / mi

Easy run along coast and into Carnfunnock. Relaxed pace, felt easy. Added strides in.

Tuesday Nov 28, 2017 #

6 PM

Warm up 45:38 [2] 6.0 mi (7:36 / mi) +65m 7:21 / mi

Warm up and cool down before/after Club Session
7 PM

Club Speed Session intervals 15:44 [5] 3.12 mi (5:03 / mi) +21m 4:56 / mi

Excluding 2 min Recovery(very easy jog). Reps 3.13, 3.12, 3.08, 3.06, 3.05. Tough going, but good to work with others

Monday Nov 27, 2017 #

7 PM

Easy Run 51:25 [1] 6.08 mi (8:27 / mi) +136m 7:54 / mi

Easy run with Aaron. Started in the town and headed to the coast. Hill reps at town park. Jog back to cars.

Sunday Nov 26, 2017 #

8 AM

Easy Run 1:31:21 [2] 10.8 mi (8:27 / mi) +336m 7:43 / mi

Undulating off road run, variation of hills. Climbing felt good. Nice run

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