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Training Log Archive: Mattyabel

In the 7 days ending Dec 9:

activity # timemileskm+m
  Running7 7:54:28 57.06(8:19) 91.82(5:10) 1559
  Cycling1 1:11:40 9.76(7:21) 15.7(4:34) 327
  Strength 1 1:00:00
  Total9 10:06:08 66.81 107.53 1886
averages - sleep:7.3

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Saturday Dec 9 #

7 AM

Running (Up Hill Tempo) 1:30:36 [3] 18.56 km (4:53 / km) +423m 4:23 / km
ahr:145 max:183 slept:7.5

Went a different course today with a little less elevation that prescribed but had an unreal run, best i've felt in a while and ran the whole way up with only one walking break to cross a snowy patch. Fart arsed around at the summit then had an easy run back down.
2 PM

Cycling (Mountain Bike) 1:11:40 [2] 15.7 km (4:34 / km) +327m 4:08 / km

Afternoon Mountain Bike Ride on the trails.

Friday Dec 8 #

7 AM

Running (Long Run) 2:16:59 [3] 21.96 km (6:14 / km) +732m 5:21 / km
ahr:140 max:172 slept:7.5

Bit of a mixed run. Didn't push too hard as I have a few big days of training and the course I ran had a bit of snow on it and was in road shoes (running around 2000m but didn't think we'd have snow still in Summer. Still struggled a little on hills I should be running but finished strong.

Thursday Dec 7 #

Note
(rest day)

Had a busy morning of work then a massage which I was super super tight, have neglected the massage over the last month. Drive down south after that so took it as a rest day.

Wednesday Dec 6 #

3 PM

Running (Fartlek) 1:10:09 [3] 15.63 km (4:29 / km) +137m 4:18 / km
ahr:146 max:159 slept:7.0

15' Easy + Fartlek: 20 x 1' @ Tempo pace / 1' Roll-on + 15' Easy
Raining, undulating course.
Legs just didn't have it in them today, wanted to stop a few times but got it done. Set my watch to only have time on it today and beep every minute so was true effort to how I felt today.

Tuesday Dec 5 #

10 AM

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

Main Set:
Dead lifts and split squats
5 PM

Running (Pre - Coaching Run) 25:54 [2] 5.66 km (4:35 / km) +16m 4:31 / km
ahr:137 max:147 slept:7.5

Easy Run pre coaching - Body a bit tired and sore from yesterdays moderate run.
6 PM

Running (Coaching) 51:12 [2] 7.72 km (6:38 / km) +214m 5:49 / km
ahr:120 max:157

Did a few easy hill reps over time.

Monday Dec 4 #

2 PM

Running (Tempo Run) 57:11 [3] 13.29 km (4:18 / km) +22m 4:16 / km
ahr:144 max:157 slept:6.5

15' Easy + 8km Tempo Run @ ~4'00''/km Pace + 15' Easy

Just one of those runs that felt perfect and comfortable. Sat on or just below 4:00min/km pace at around 150-160 bpm.

Sunday Dec 3 #

6 AM

Running (Easy Running) 42:27 [2] 9.01 km (4:43 / km) +15m 4:41 / km
ahr:136 max:144 slept:8.0

Legs felt great after yesterday's run but I was glad it was a short one. Having some chaffing issues as it's getting humid here at the moment. Just had an hour nap as well (11:30am-12:30pm)

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