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Training Log Archive: Ginie

In the 7 days ending Nov 12:

activity # timemileskm+m
  Hiking2 2:30:00
  Road running4 2:10:35 17.48(7:28) 28.14(4:38) 195
  Strength and conditioning1 1:00:00
  Cross trainer1 40:00
  Total8 6:20:35 17.48 28.14 195
  [1-5]7 5:20:35

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Sunday Nov 12 #

7 AM

Road running 42:09 [2] 8.71 km (4:50 / km) +53m 4:42 / km
ahr:136 max:170

2*20min with 2min walk in between, along the road. Strong wind with tailwind on the way out and headwind on the way back. No problems at all!
11 AM

Hiking 1:30:00 [1]

Easy walk down the valley along Glen Doll. Freezing!

Saturday Nov 11 #

11 AM

Road running 30:17 [2] 6.61 km (4:35 / km) +12m 4:33 / km
ahr:147 max:160

Easy continuous run along the road with Robbie as he is warming up. No problems at all with ITB.
3 PM

Hiking 1:00:00 [0]

Did an easy ~1hr walk up the path behind the hotel and back down in the afternoon. Don't know if it's worth recording but never mind!

Friday Nov 10 #

12 PM

Note

Sport massage at Westhill. Muscles a lot less tight than last time so that's a good sign!
Bumped into James on my way out and we had a few ideas of things we could put together for the Metros.... Better speak to Tom about it now this time!

Thursday Nov 9 #

12 PM

Road running 31:04 [2] 6.81 km (4:34 / km) +79m 4:19 / km
ahr:157 max:185

10min + 1min walk +20min (had to stop to tighten my shoe laces after the 2nd 10min so I thought that was enough of a break and carried on to the 3rd 10min of running).
No problems at all with ITB, everything feeling good again. First 10min with Julie then on my own, not a bad pace for the last ~3k with 4.14, 3.54 and 3.53.
Small victory at work today: my request for a stand up desk has been approved! The lady made an interesting face when I said I needed that desk because sitting shortens my hip flexors and turns off my glutes.

Wednesday Nov 8 #

12 PM

Cross trainer 40:00 [3]

Cross trainers using the 'intervals' program with 7*2min efforts. Right glute a little achy today, the poor thing is having to work for the first time in its life, must be a shock.

Tuesday Nov 7 #

11 AM

Road running 27:05 [2] 6.02 km (4:30 / km) +52m 4:19 / km
ahr:130 max:152

10min run + 1min walk + 10min30s run (day dreaming so didn't notice I had passed 10min) + 30s walk + 5min run
I thought the legs were a bit stiff from last night's drills to start with but after a couple of minutes of running they felt awesome, so bouncy and light! Wish it'd been a race day. No problems with ITB at all, yayy!

Monday Nov 6 #

7 PM

Strength and conditioning 1:00:00 [1]

Drills, sprints and circuits with Banchory AC. No problems with ITB.

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