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Training Log Archive: Lara Croft

In the 7 days ending Jan 1, 2017:

	activity	#	time	miles		km		+m
	Road moderate	2	3:14:00	22.15	(8:46)	35.65	(5:27)
	Trail Run Easy	2	1:40:00	8.8	(11:22)	14.16	(7:04)	100
	Technical Exs	2	1:28:00	8.55	(10:18)	13.76	(6:24)
	Progressive Run	1	1:20:00	8.07	(9:55)	12.99	(6:10)	40
	Easy/hill reps	1	50:45	4.46	(11:23)	7.18	(7:04)
	Road Run Easy	1	48:00	5.29	(9:04)	8.51	(5:38)
	Total	9	9:20:45	57.32	(9:47)	92.25	(6:05)	140
averages - sleep:142.1

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Sunday Jan 1, 2017 #

Road moderate (moderate run) 2:12:00 [3] 15.3 mi (8:38 / mi)
slept:8.0 shoes: Nike Structure 17

Started with a warm up of about 20 mins, then moderate run at 8mpm pace. Felt ok, although struggling at the end with tired legs. Managed to maintain the pace nonetheless. Flat route, no climb weather shite, raining and cold.

Saturday Dec 31, 2016 #

12 PM

Progressive Run (Progressive run) 1:20:00 [2] 8.07 mi (9:55 / mi) +40m 9:46 / mi
slept:9.0 shoes: Nike Structure 17

Progressive run. Started with a simple jog and increased as felt comfortable, about every 7-12 mins or so. So realistically worked up from 10.44 pace to 6.54 for the last min. Legs felt comfortable, no issues, no pulling or tiredness although feeling generally heavy.

Friday Dec 30, 2016 #

6 AM

Easy/hill reps (hill repeats) 50:45 [2] 4.46 mi (11:23 / mi)
shoes: Adidas

Another poor decision today as it was way to icy to do any real steady training. Did half an hour before hill reps, found a hill that was on trail and so less icy than the concrete. Then found the quickest route back as just felt that it was an unproductive run even at easy recovery pace. Nonetheless, the hill reps were ok under the circumstances, x8 reps for 20" with 1'.30" recoveries.

Thursday Dec 29, 2016 #

6 AM

Technical Exs (Easy run, & tech exs) 50:00 [2] 4.5 mi (11:07 / mi)
slept:810.0 shoes: Adidas

Easy run 18 mins Tech exs #3 followed by easy run home 17 mins. Legs felt fine, felt the tech exs worked cardio more than strength, need to find a steeper hill as the gradient wasn't as it should have been Nonetheless, enjoyed the workout.

Wednesday Dec 28, 2016 #

10 AM

Road moderate (moderate run) 1:02:00 [3] 6.85 mi (9:03 / mi)
slept:9.0 shoes: Adidas Boston Boost

Moderate flat run. took about 10 mins to warm up then settled into 8 min per mile pace. Pleased with the run, felt comfortable and whilst it required a bit of effort, I felt that I could have just easily have kept going at that pace.

Tuesday Dec 27, 2016 #

9 AM

Technical Exs (Easy run with tech exs) 38:00 [2] 4.05 mi (9:23 / mi)
slept:8.3 shoes: Adidas Boston Boost

Easy road run to Lyme valley, completed tech exs 5x #1. Struggled to keep form for the last two sets as legs feeling heavy and tired. No other issues, glad to have completed the session.

4 PM

Trail Run Easy (Trail run) 48:00 [1] 4.1 mi (11:42 / mi)

Trail run in Kings Woods at Trentham. Soft underfoot, with undulating profile, Legs feeling a little heavy however no real issues.

Monday Dec 26, 2016 #

8 AM

Road Run Easy (Flat road) 48:00 [1] 5.29 mi (9:04 / mi)
slept:8.0 shoes: Nike Structure 17

Easy run, looped around in Lyme valley, Legs a little tired from yesterday, however not enough to affect a nice easy run today.

4 PM

Trail Run Easy (undulating) 52:00 [1] 4.7 mi (11:04 / mi) +100m 10:23 / mi

Easy pm run in Hanchurch woods. Soft under foot, undulating, however no major hills etc. No issues, pace was really easy.

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