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Training Log Archive: Heidistolberger

In the 7 days ending Aug 20, 2017:

activity # timemileskm+m
  Running6 4:09:17 26.71(9:20) 42.98(5:48) 1190
  Strength 5 1:55:00
  Dancing1 40:00
  Total12 6:44:17 26.71 42.98 1190

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Sunday Aug 20, 2017 #

3 PM

Running 28:20 [3] 5.27 km (5:23 / km) +105m 4:53 / km
shoes: ASICS GT1000 5 D

Didn't really have any energy but decided to go for a real easy run just to stretch my legs out.
Got caught in the rain for the last 1.5km which made me speed up a little bit because I was getting cold.

Saturday Aug 19, 2017 #

Strength (core/strength) 20:00 [3]

8 AM

Running (Western springs parkrun) 23:19 [3] 4.78 km (4:53 / km) +72m 4:32 / km
shoes: Puma flexracer

Started fairly fast so thought I'd slow it down a bit.
Unfortunately I found I had very little energy and wasn't able to pick the speed up again.
Pace continued to drop with each lap which was really disappointing.
Clearly I am unable to start slow and end faster.
Foot was causing a few problems as well and the conditions were quite slippery.
10 AM

Running hills (Trail run) 59:09 [4] 7.7 km (7:41 / km) +500m 5:48 / km
shoes: Inov8 X-Talon 212

Trail run through the tracks at KareKare beach.
Had already run park run earlier in the morning, so was taking this one real easy.
Trails were really muddy especially on the way down which slowed me down a lot.
The climb was mostly in the first half and was pretty rough on my achilles, ended up having to walk part of it.
Originally started with the boys but they left going up the hill so I got a bit confused about which path I was supposed to take and ended up taking a short cut.
Also got side tracked looking at the cliffs where Thomas gave me a bit of a geology lesson.

Friday Aug 18, 2017 #

Strength (core/strength) 25:00 [3]

3 PM

Running 49:55 [3] 10.02 km (4:59 / km) +200m 4:32 / km
shoes: ASICS GT1000 5 D

Run around waterfront, New Market and Parnell.
Feet were a bit sore so didn't go as hard in some parts as I would have.
Didn't feel too bad apart from that though.
The Ayr street climb killed me a bit and then tried to make up the time on the down hill finish.

Wednesday Aug 16, 2017 #

Dancing 40:00 [3]

4 PM

Running 26:03 [3] 5.01 km (5:12 / km) +57m 4:55 / km
shoes: ASICS GT1000 5 D

Original plain was to do 10km at a steady 4:40 pace, but felt pretty sick once I started running, so I slowed it right down and came home.
There were no aches and pains which was good, and I tried to focus on using my stride instead.
5 PM

Strength (core/stregth) 15:00 [3]

Tuesday Aug 15, 2017 #

Strength (core/strength) 15:00 [3]

6 PM

Running intervals 1:02:31 [4] 10.2 km (6:08 / km) +256m 5:27 / km
shoes: Inov8 X-Talon 212

Had a fairly small turn out tonight, only 4 of us, meaning I was in charge.
Longer warm up, followed by some short sprint drills and stride outs.
Intervals were quite a wide range starting with...
12 minute tempo pace w/ 5 minute rest (walking/jogging)
3 minute w/ 2 minute rest
2 minute w/ 1 minute rest
2 x 1 minutes w/ 30 seconds rest
2 x 30 seconds w/ 30 seconds rest
Shorter warm down and stretches.
Got a blister from some rubbing tape but other than that I felt pretty good.

Monday Aug 14, 2017 #

7 PM

Strength (core/strength) 40:00 [3]

squats, lunges, push ups, sit ups, leg lifts, planks, birdges,

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