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Training Log Archive: Lara Croft

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Road Run Easy2 2:00:02 12.34(9:44) 19.86(6:03) 163
  Easy/hill reps1 1:04:20 6.65(9:40) 10.7(6:01) 126
  Easy+Speed Variation1 1:03:46 7.48(8:31) 12.04(5:18) 112
  Road moderate1 45:10 5.97(7:34) 9.61(4:42) 100
  Total5 4:53:18 32.44(9:02) 52.21(5:37) 501
averages - sleep:6.8 weight:21lbs

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Sunday Sep 25, 2016 #

7 AM

Road Run Easy (Apedale run) 1:00:02 [3] 6.12 mi (9:49 / mi) +100m 9:20 / mi
slept:5.2 shoes: Adidas

Easy run to Apedale, started slow as felt calf pulling however once warmed up felt ok, so upped the pace slightly and still felt ok/comfortable.

Saturday Sep 24, 2016 #


8.00 x2 wholemeal toast, x2 egg white, 1tsp lurpak, x2 decaff coffee, x1 cracker
10am x8 pringles, cottage cheese 1spoon, roast veg, 1/2 carrot, 1/4 onion, 1/4 corgette, cup hot choc
11.50 1/2carrot, 1/2 parsnip, x4slices of corgette x2 decaf coffee
12.20 hot choc
1pm Wholemeal Pitta Bread, 1/4 pot cottage cheese, x5 cherry tomatoes, x3 spring onion, green salad leaves
3.15 crinkle crisps (reduced fat) diet pepsi 200ml
5.00 cashew nuts25g, x5 dried apricots, decaf coffee
7.50 Soy Protien 40g, Roast veg, carrot x1, parsnip x1 corgette 1/2, gravy sauce
9.45 Fruit/nut/seed mix 75g

Fluid: glass coconut water
10 AM

Easy+Speed Variation (path/track) 1:03:46 [2] 7.48 mi (8:31 / mi) +112m 8:09 / mi
slept:8.0 shoes: Adidas Boston Boost

Easy run to Apedale, then x6 30 sec speed variations, Easy run home. Legs felt good, no sluggishness, however feeling slight pull in Rt calf, didn't interfere with the session, however wouldn't have wanted to put a sustained effort in just in case.
5 PM


Core strengthening, calf raises

Friday Sep 23, 2016 #


post abs workout
7.30 small baguette, 1tsp lurpak, 1 egg white, 1tsp ketchup, x2 decaff coffee
9.50 x1 rice/choc square
10.30 Nak'd bar, decaff coffee x1
12.45 small baguette, x1 egg white, roast veg - x3 mushrooms, 1/4 pepper, onion slice x3, 2 tblsp colslaw, vegetable soup, x1 choc biscuit
2pm x2 choc biscuit, decaff coffee
3.50 Banana decaff coffee
5.45 choc macaroon, x5 dried apricots
8pm 1/4 tub cottage cheese, roast veg, carrot, parsnip
9pm x6 pringles

fluid - 1.5 litre sparking water, 400ml coconut water
7 AM


20 mins abs strengthening

Thursday Sep 22, 2016 #


8.00 1/2 baked bagette (wholemeal), 1tsp lupak, x1 egg white, 1tsp ketchup, x2 decaf coffee, 1/2 glass hemp protein and milk (post run)
10.30 grapefruit, decaff coffee
1pm 1/2 bagette (wholemeal), lettuce, tomatoe, egg white x1, vegetable soup x1 cup, reduced fat colslaw.
1.30 flapjack decaff coffee
4pm Apple
4.30 rice/choc squares x3, decaff coffee
6.30pm dried fruit, apricot, date, fig.
6.30 celery, home made hummus
7pm Home made pizza, wholemeal pitta, vegetable/ cheese, salad and baby sweetcorn.

Fluid - 1 1/2 litres sparkling water (throughout the day)
6 AM

Road moderate (flat canal run) 45:10 [2] 5.97 mi (7:34 / mi) +100m 7:11 / mi
max:148 slept:6.01 shoes: Adidas Boston Boost

Little sleep as travelling back Birmingham (work related), home late.
Morning run, moderate - really pleased with this run. x1 mile warm up, then x1 mile 7.11, 7.24, 6.53, 7.20 before mile slower at 8.13 as had climb back from canal. Once warmed up legs felt great, love running faster. twinge in RT calf towards the end so eased off. Quads on the climb back up the hill to home were burning!!! Haven't felt quads burn during a run since a half marathon a couple of years ago when I was going for a sub 1.30 and didn't get it! Great great run, felt it was really productive.
6 PM


25 min Yoga

Wednesday Sep 21, 2016 #


8am mushroom, cherry tomatoes, x2 soda bread, 1 tsp lurpak, 1tsp ketchup, x2 egg white, x2 decaf coffee, x1 hot choc
10.30 apple
11am reduced fat pkt crisps
11.30 decaf coffee
1pm seeded bap, hallumi cheese x2 slice, lettuce, decaff tea
3.30 sliced apple and grape, small pkt
4.30 cheese topped bap
5.45 seeds/nuts 70grm
8pm celery stick, home made hummus
8.40 broccoli, sprouts, 1/2 soda bread slice, mushroom/onion/carrot casserole,
9.00 90% plain choc square
10pm dried fruit, x1 fig, x2 apricot, x2 dates, 5 cashew nuts
fluid - total of 2 litre of sparkling water
6 AM

Easy/hill reps (Hill repeats) 1:04:20 [3] 6.65 mi (9:40 / mi) +126m 9:08 / mi
ahr:134 slept:7.0 shoes: Adidas

Easy run 30 mins then x6 hill reps Easy run home. Legs felt strong on the reps, breathless but legs ok. Little heavy legged on the run home, however generally a great session.

Tuesday Sep 20, 2016 #


8.15 post run - x2 soda bread toasted with 1tsp luprak, x1 egg boiled, ketchup x1tbsp, x4 cherry tomatoes, decaf coffee.
10.30 Apple
11.30 Reduced fat crisps, decaff coffee
12.45 x2 tortilla wraps, x4 cherry tomatoes, 1/4 broccoli head boiled, x3 tbsp colslaw, sponge cake slice
1.50 hot chocolate drink
3.30 Banana
7.00 Post strength work out 40 mins - Celery stick x1 raw broccoli stem with cauliflower hummus x2 tbsp
7.30 Hallumi cheese x2 slice sauteed with 1tspn of butter, spinnach x1 cup, green beans x10, corn on the cob boiled.
fluid throughout the day - 1 litre of coconut water, 1 litre of sparking water.
7 AM

Road Run Easy (Westport lake run) 1:00:00 [1] 6.22 mi (9:39 / mi) +63m 9:21 / mi
ahr:135 slept:7.0 weight:21lbs shoes: Adidas Boston Boost

easy run. Legs feel ok, a little springier than they have been. Feeling a little stiff generally. Otherwise all good.
5 PM


strength training 40 mins including stretching.

Monday Sep 19, 2016 #

5 PM


Abs workout 30 mins
9 PM


7.30 x2 soda bread, 1tsp lurpak, 1 egg white, 1 tomatoe, 1 decaf coffee,
9.30 tea
10.30 tea
10.20 Apple
10.00 tea
12.25 Roast veg 2 carrot, 1 parsnip, 1/2 onion, packet of reduced fat crisps, dried apricot x4, par dried fig, dried date x1, decaf coffee
15.30 1/2 tortilla wrap, x1 small potato, decaff coffee (pre abs workout)
6pm celery stick, tomato, homemade cauliflower hummus 2tbsp. decaf coffee
8pm tortilla wraps x2 with roast pepper, onion, salsa, sweet potato 1/4, sparkling water.

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