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Training Log Archive: »∑ames

In the 7 days ending Nov 23:

activity # timemileskm+m
  Running4 4:22:56 37.41(7:02) 60.2(4:22) 300
  S&C1 40:00
  Total5 5:02:56 37.41 60.2 300

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Thursday Nov 21 #

2 PM

Running long 1:29:25 [3] 20.1 km (4:27 / km) +70m 4:22 / km
shoes: Asics Gel-Exalt 5

Ah the old Inverse Haslingbargo.

Solo long runs can never be that much fun. Dark, long, hard work, but more good miles under the belt. One more session on Saturday and then that should be all before Varsity :)

Wednesday Nov 20 #

4 PM

Running tempo 45:51 [4] 11.4 km (4:01 / km) +40m 3:57 / km
shoes: Asics Gel-Exalt 5

Nice little tempo. Meant to do 8k @ 3:30s but a combination of messing up the watch and running in a training jacket meant it was more like 7.3k @ 3:40s. Not sure the difference matters really, just another good spin out in plenty of time for varsity.

Long run tomorrow, then give the legs a rest. Feels good but this is quite a lot of training load.

Tuesday Nov 19 #

3 PM

Running intervals 1:08:08 [5] 15.5 km (4:24 / km) +110m 4:15 / km
shoes: Asics Gel-Exalt 5

That massage worked! Calf tightness all gone, which is a big relief, so time for a nice big session at 11 days out.

4*45''[60'']
[30'']
3*(6'[90''], 3'[2'])
4*45''[60'']

A solid 33mins of effort in there. Felt super good at the end, not so much in the middle of the 6 and 3s, but that's part of the fun.

Monday Nov 18 #

1 PM

Running 59:32 [3] 13.2 km (4:31 / km) +80m 4:23 / km
shoes: Asics Gel-Exalt 5

Post-massage triple-lap hill run

Lovely solo run, though calves on fire from a brutal massage. Nice to get a couple of climbs in - preparation for Shotover...
6 PM

S&C 40:00 [3]

CUOC Circuits

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