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Training Log Archive: Lara Croft

In the 7 days ending Jan 22, 2017:

	activity	#	time	miles		km		+m
	Road Run Easy	5	3:23:36	20.74	(9:49)	33.38	(6:06)	197
	Technical Exs	2	2:03:07	9.43	(13:03)	15.18	(8:07)	170
	Moderate	2	1:55:03	13.65	(8:26)	21.97	(5:14)	100
	Progressive Run	1	1:51:00	10.52	(10:33)	16.93	(6:33)	310
	Easy/hill reps	1	59:48	5.97	(10:01)	9.61	(6:13)	50
	Total	11	10:12:34	60.31	(10:09)	97.06	(6:19)	827
averages - sleep:7.7

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Sunday Jan 22, 2017 #

8 AM

Road Run Easy (road run) 23:00 [4] 2.57 mi (8:57 / mi) +10m 8:51 / mi
shoes: Adidas

short easy run, from friends address to home. Not planned, however didn't want to wait for a lift, so jogged home.

11 AM

Progressive Run (Trail) 1:51:00 [2] 10.52 mi (10:33 / mi) +310m 9:40 / mi
slept:8.0 shoes: Dynamic Ultra

Progressive run. Some short hills during session with being off road, so adjusted pace to accommodate. Good quality session, ran over with the time, however the last couple of miles, I returned to an easy pace again.

Saturday Jan 21, 2017 #

7 AM

Technical Exs (Tech ex #3) 53:07 [3] 4.67 mi (11:22 / mi) +120m 10:32 / mi
slept:7.0 shoes: Nike Structure 17

Easy warm up, 15 mins Tech Exs #3 x3 Easy warm down Started a 4th set before realising that I was doing 3. And to be honest was pleased as was starting to feel it and form was suffering. Again legs feeling strong, however struggled with the cardio more during this session.

6 PM

Road Run Easy (flat road) 42:00 [1] 4.61 mi (9:07 / mi) +60m 8:45 / mi
shoes: Adidas

Easy Road run, no issues

Friday Jan 20, 2017 #

4 PM

Moderate (flat road) 58:00 [2] 6.71 mi (8:39 / mi)
slept:6.5 shoes: Adidas Boston Boost

15 mins warm up, settled into an avg 8 min per mile pace. Legs felt strong once warmed up, no tiredness for once.

Thursday Jan 19, 2017 #

6 AM

Easy/hill reps (Road) 59:48 [2] 5.97 mi (10:01 / mi) +50m 9:46 / mi
slept:8.0 shoes: Nike Structure 17

Easy run 30 mins hill reps 8x 20 secs. First two reps steady, then effort for the last 6. Struggled with heavy legs for the last rep. Otherwise no real issues. Really slow easy run home following session.

6 PM

Road Run Easy (Lyme Valley) 39:36 [1] 3.79 mi (10:27 / mi)
shoes: Adidas

Easy road run, again just turned legs over and didn't feel like putting any effort into the run. Happy to have got out there.

Wednesday Jan 18, 2017 #

7 AM

Moderate (canal run) 57:03 [3] 6.94 mi (8:13 / mi) +100m 7:52 / mi
slept:8.0 shoes: Nike Structure 17

Moderate run along the canal. Took 15 mins to warm up then settled into an averate 8.13 pace. Legs feeling strong, no issues throughout the run. Headtorch batteries ran out so difficult to see the ground at times so perhaps a bit more tentative than could have been

6 PM

Note

Strength and conditioning: included lunges, planks, pushups, calf exs, air squats, box jumps, step ups, sit ups, mountain climbers. followed session with stretches

Tuesday Jan 17, 2017 #

6 AM

Technical Exs (Tech ex #3) 1:10:00 [2] 4.76 mi (14:42 / mi) +50m 14:15 / mi
slept:9.3 shoes: Adidas

Easy 30 min run Tech Exs #3 x3 . Slightly contrived hill, had to compromise with a couple of down hill runs to get back up the hill again. Nonetheless, good session, felt like running through treacle by then end of the 3rd session. No issues. 20 mins easy run home.

Monday Jan 16, 2017 #

7 AM

Road Run Easy (Lyme valley) 37:00 [1] 3.6 mi (10:17 / mi)
slept:7.0

Easy run to Lyme Valley, one lap then return. No climb. Legs feeling a little heavy however no real issues.

4 PM

Road Run Easy (Apedale) 1:02:00 [1] 6.17 mi (10:03 / mi) +127m 9:27 / mi
shoes: Nike Structure 17

Easy run, really slow as simply just wanted to turn the legs over. Longer than scheduled as wanted to make up for the shorter run this morning. No issues and legs not as sluggish as they were this morning. Weather...pants (again)

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