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Training Log Archive: Mattyabel

In the 7 days ending Dec 2:

activity # timemileskm+m
  Running9 8:30:54 58.77(8:42) 94.58(5:24) 1392
  Strength 1 1:00:00
  Swimming1 20:00 0.62(32:11) 1.0(20:00)
  Total11 9:50:54 59.39 95.58 1392
averages - sleep:8.6

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Saturday Dec 2 #

6 AM

Running (Long Run) 2:15:19 [3] 26.14 km (5:11 / km) +851m 4:27 / km
ahr:147 max:163 slept:7.5

Ran with 2 mates today who I am usually faster than, however, they schooled me today. Just struggled on some of the steeper climbs and had to walk a couple. Was very humid today, got the worlds worst chaffing -_- A good long run, which kept me honest.

Friday Dec 1 #

8 AM

Running (Media Run) 36:14 [2] 6.68 km (5:26 / km) +74m 5:09 / km
slept:7.5

Easy run with media in the city.

Thursday Nov 30 #

8 AM

Running (Technical Drills) 33:14 [2] 3.51 km (9:27 / km) +4m 9:24 / km
slept:7.0

Didn't do S&C today however, did the Technical Drills Set with a client
7 PM

Running (Easy Running) 59:44 [2] 11.93 km (5:00 / km) +154m 4:42 / km
ahr:144 max:159

Late run as it was super hot today. Kept the pace easy and did the same time as Sunday for this course.

Wednesday Nov 29 #

10 AM

Running (Fartlek) 1:03:06 [3] 13.82 km (4:34 / km) +28m 4:31 / km
ahr:147 max:158 slept:7.5

90 on : 90 off - legs and body a little tired today and it was extremely humid when I ran. Aimed for sub 4:00min/km on the hard and 4:30min/km+/- on the easy. Mix of footpath and trail.

Tuesday Nov 28 #

10 AM

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

Front Squats + Body Rows

Split squats + Sled Pushes
5 PM

Running (Easy Running) 24:00 [2] 5.02 km (4:47 / km) +3m 4:46 / km
ahr:139 max:149 slept:7.5

Easy running pre coaching
6 PM

Running (Coaching) 48:54 [2] 5.16 km (9:28 / km) +116m 8:31 / km
ahr:114 max:167

Got a little excited towards the end and raced a few clients back to the finish.

Monday Nov 27 #

2 PM

Running (Easy Run + Diagonals ) 50:03 [2] 10.33 km (4:51 / km) +6m 4:50 / km
ahr:138 max:154 slept:8.0

Good run, grass was think so mad it a little harder to run hard.
4 PM

Swimming 20:00 [1] 1.0 km (20:00 / km)

5 x 200m + spa + sauna

Sunday Nov 26 #

5 PM

Running (Easy Running) 1:00:20 [2] 11.99 km (5:02 / km) +156m 4:43 / km
ahr:143 max:158 slept:7.5

Ran a little longer today to catch up some missed km's during the week and a slightly shorter run yesterday. Had a mix of footpath, trail and grass running and a good 60 minute loop

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