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Training Log Archive: Lara Croft

In the 7 days ending Dec 11, 2016:

	activity	#	time	miles		km		+m
	Road moderate	2	2:15:00	11.62	(11:37)	18.7	(7:13)	60
	Road Run Easy	2	1:24:00	8.75	(9:36)	14.08	(5:58)	50
	Easy/hill reps	1	1:01:00	6.1	(10:00)	9.82	(6:13)	120
	Progressive Run	1	57:00	6.02	(9:28)	9.69	(5:53)
	Technical Exs	1	50:00	2.6	(19:14)	4.18	(11:57)	30
	Trail Run Easy	1	50:00	4.7	(10:38)	7.56	(6:37)
	Easy+Speed Variation	1	30:00	3.0	(10:00)	4.83	(6:13)
	Total	9	7:47:00	42.79	(10:55)	68.86	(6:47)	260
averages - sleep:9.4

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Sunday Dec 11, 2016 #

3 PM

Progressive Run (flat ) 57:00 [3] 6.02 mi (9:28 / mi)
slept:7.1 shoes: Adidas Boston Boost

Progressive run increasing speed every 10 mins up to 6.55 pace to finish the last two miles. Legs felt ok, calves feeling it towards the end of the run.

Saturday Dec 10, 2016 #

Trail Run Easy (Easy run in Apedale) 50:00 [1] 4.7 mi (10:38 / mi)
slept:8.4 shoes: Adidas

Easy run in Apedale country park, trail mostly. Weather great, albeit very muddy from the rain, so difficult to remain consistent with pace.

Friday Dec 9, 2016 #

6 AM

Easy/hill reps (Apedale) 1:01:00 [2] 6.1 mi (10:00 / mi) +120m 9:25 / mi
slept:8.1

Easy run road/trail 30 mins then. x6 hill reps 15", felt easy breezed up the hill. Followed with 30 mins easy run. Legs felt good.

Thursday Dec 8, 2016 #

10 AM

Technical Exs (track) 50:00 [3] 2.6 mi (19:14 / mi) +30m 18:34 / mi
slept:9.4 shoes: Adidas

Easy warm up, 4xtech exs #2. warm down. Warm up was quicker than last few (weather much warmer, may be a factor). Tough session, feeling calves and quads after 2nd set. No issues otherwise.

6 PM

Road Run Easy (road) 42:00 [1] 4.35 mi (9:39 / mi) +30m 9:27 / mi
shoes: Adidas Boston Boost

Easy road run, took it really easy, legs feeing ok.

Wednesday Dec 7, 2016 #

7 AM

Road moderate (Moderate/easy) 45:00 [2] 5.62 mi (8:00 / mi) +30m 7:53 / mi
slept:7.4 shoes: Adidas

Started with the moderate run, however pretty obvious that I was feeling heavy legged and after a perceived hard effort for 30 mins I dropped to an easy pace for 15 mins before ending the run. Legs feeling tired, and feeling generally sluggish and heavy.

6 PM

Note

Stregthening, calf raises, squat jumps 2x2 mins, core: Planks and mountain climbers, worked on posterior chain with GHB equipment. Still feeling tired so reduced time working out so as not to compromise quality.

Tuesday Dec 6, 2016 #

Note

completed strengthening work today as didn't do anything yesterday afternoon/evening. No issues and legs suprisingly fresh given the sessions i've completed today. Limited to Calve exs, single and double raises with weights for calves as mindful that tech exs this am was working calves hard. Core strenghening including the plank work and the mountain climbers. Added dips and pull ups for upper body.

7 AM

Road moderate (Moderate&tech exs) 1:30:00 [4] 6.0 mi (15:00 / mi) +30m 14:46 / mi
slept:8.0 shoes: Adidas

Took about 15 mins to warm up with a gradual increase in pace until settled at about 7.40 (average). Technical exs 4x #1. first 2 sets ok, tired by set 3 and really had to concentrate with the effort for final set. Feeling it in calves. Completed with the moderate running, however feeling tired as straight back into the 7.40 pace. Felt like a productive session in spite of tiredness.

5 PM

Road Run Easy (Easy run Lyme valley) 42:00 [1] 4.4 mi (9:33 / mi) +20m 9:25 / mi
slept:8.0 shoes: Nike Structure 17

Easy run, no issues, legs felt fresh in spite of the effort required to get through the morning session.

Monday Dec 5, 2016 #

Easy+Speed Variation (diagnols) 30:00 [2] 3.0 mi (10:00 / mi)
shoes: Adidas

Started session unmotivated and struggled the whole time. Didn't want to run today and it was easy after doing the diagnols to just stop. Disappointed and unmotivated today.

Note

Struggled with motivation today, started the run, managed to at least complete the diagnols however simply stopped the run short and went home.

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