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Training Log Archive: Mattyabel

In the 7 days ending Nov 18, 2017:

activity

time

miles

Running

7:16:13

54.68

(7:59)

87.99

(4:57)

1448

Strength

1:45:00

Total

9:01:13

54.68

87.99

1448

averages - sleep:7.9

1:49

0:00

» now

Saturday Nov 18, 2017 #

7 PM

Running race (Narrow Neck Night Race) 1:27:16 [4] 20.01 km (4:22 / km) +783m 3:39 / km
ahr:159 max:189 slept:8.0

Upgraded to the 20km for this race, had a much better field and I felt I needed a few extra km's. Came third but a much slower time (best time was 2 years ago at 1hr16') Legs felt super heavy on the hills and I just didn't have the kick I had the last 2 years but that is obvious as I am just getting back into training. Let the first 2 guys battle it out and just ran a consistent hard effort for 3rd place. Was pouring with rain and low cloud cover which made running at night on trail interesting.

Friday Nov 17, 2017 #

11 AM

Running (Easy Run + Diagonals ) 52:04 [2] 11.11 km (4:41 / km) +71m 4:33 / km
ahr:146 max:163 slept:8.5

Great run today, legs where a little tired and sore to start with but once I got going they came good. Diagonals where much better than last week and did them around 25 minute mark.

Thursday Nov 16, 2017 #

10 AM

Strength (Strength + Core) 45:00 [2]
slept:7.0

Band work + hip thrusts

Deadlifts + Split Squats

Core

4 PM

Running (Easy Running) 55:43 [2] 11.01 km (5:04 / km) +13m 5:02 / km
ahr:137 max:148

First 5km with the missus then continued on by myself. Didn't do strides as it was raining. First 2km tough on the legs but they got better as time went on.

Wednesday Nov 15, 2017 #

Note

Massage 2:45pm today

7 AM

Running (Moderate Run) 1:23:44 [3] 18.09 km (4:38 / km) +64m 4:33 / km
ahr:150 max:157 slept:7.0

Great run today, had a mix of foot path and trail with some more technical trail in the middle. Legs started to fatigue towards the end but I finished strong.

Tuesday Nov 14, 2017 #

8 AM

Strength (Strength + Core) 1:00:00 [2]
slept:7.5

Foam Rolling
Single Leg Squats - Single leg hops - core

Squats
Bent Over Rows

Step Ups
Body Rows
Lunges with core rotation

Core exercises.

6 PM

Running (Coaching) 49:36 [2] 5.63 km (8:49 / km) +122m 7:57 / km

Monday Nov 13, 2017 #

2 PM

Running (Easy Run + Strides) 36:25 [2] 6.4 km (5:41 / km) +1m 5:41 / km
ahr:132 max:144 slept:10.0

Sore legs today and they didn't like running for the first 20 minutes. Strides were a bit slower and heavier today but got it done and kept training easy today.

Sunday Nov 12, 2017 #

7 AM

Running (Warm Up) 7:00 [1] 1.16 km (6:02 / km) +4m 5:56 / km
ahr:141 max:153

Running race (Bare Creek Trail Race) 1:04:25 [4] 14.58 km (4:25 / km) +390m 3:54 / km
ahr:161 max:170 slept:7.5

Opted to run at the race today as it's good for business to be at local races. Ran pretty controlled and let the front guys take the lead, also opted for the 15km as I missed a bit of running this week. Finished in 5th and ran a pretty controlled race.

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