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Training Log Archive: lchavasse

In the 7 days ending Oct 1, 2016:

activity # timemileskm+m
  Running4 2:56:45 17.12 27.55 443
  Stretching etc.6 1:15:00
  Core2 15:00
  Strength Work2 12:00
  Total6 4:38:45 17.12 27.55 443
  [1-5]6 4:23:45

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Saturday Oct 1, 2016 #

Running long (forest) 1:07:00 [4] 12.0 km (5:35 / km) +307m 4:57 / km

Long run at Frodsham Hill

Running warm up/down 10:00 [1]

Stretching etc. 10:00 [1]

Friday Sep 30, 2016 #

Running 40:00 [2] 6.2 km (6:27 / km) +45m 6:14 / km

Recovery run - slow start delivering local newsletter the easy run with because of the dog, stiles and the wasps that decided to sting him! - bit pacier through the field with bulls in though :)

Running warm up/down 4:00 [1]

Stretching etc. 4:00 [1]

post run

Strength Work 4:00 [2]

couple of exercises - achilles mainly

Stretching etc. 14:00 [1]

stretch and roll - not feel sooo bad...

Thursday Sep 29, 2016 #

Core (short) 5:00 [3]

planks

Stretching etc. 20:00 [2]

Jesus I'm far too tight around my knees!

Wednesday Sep 28, 2016 #

Stretching etc. 5:00 [0]

Rolling I should have done last night!

Running warm up/down 8:00 [1] 1.0 km (8:00 / km)

Running tempo (hilly) 25:00 [4] 5.1 km (4:54 / km) +91m 4:30 / km

Tempo run from visitor centre - will do again soon and try to get a bit more distance in the time - tough though!

Stretching etc. 5:00 [0]

Tuesday Sep 27, 2016 #

Running intervals (short) 22:45 [4] 3.25 km (7:00 / km)

Flat intervals with wu&d - 3x100m 3x200m 3x100m - 1 minute rest. Tired but not that tired - maybe I could put in a bit more effort - more reps or distance?

Strength Work 8:00 [2]

Easy quad stuff

Stretching etc. 5:00 [0]

Monday Sep 26, 2016 #

Core 10:00 [4]

Stretching etc. 12:00 [1]

Just a bit tight all around

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