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Training Log Archive: AORR

In the 7 days ending Aug 19:

activity # timemileskm+m
  running8 8:40:00 61.13 98.38
  Total8 8:40:00 61.13 98.38
averages - sleep:10.9

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Saturday Aug 19 #

8 AM

running (Easy + hill reps) 1:30:00 [3]
shoes: adizero tempo

20' easy+ 6*30sec + 6*1' + 20 easy.
The easy part felt good, and so also were the 30second hill reps. The 1min hill reps, really slowed after 45seconds, despite every effort to maintain the pace. The last 20' easy felt ok, but that was easy pace

Friday Aug 18 #

7 AM

running (Easy + strides) 1:00:00 [3] 8.5 mi (7:04 / mi)
slept:8.0

60 mins easy plus strides, legs heavy and tired, did not push the pace. 6*strides, worked on form, but pace was also difficult to maintain. Hamstrings felt like they were burning any time I sat down, much of the day standing up at work.
7 PM

running (Easy) 30:00 [3] 4.85 mi (6:11 / mi)
slept:8.0 shoes: adizero tempo

Short easy 30 mins along a trail route, to help loosen off hamstrings, while legs heavy felt better post run, and slept better.

Thursday Aug 17 #

6 AM

running (Easy) 1:10:00 [3] 9.5 mi (7:22 / mi)
slept:7.5 shoes: adizero tempo

70 easy. Following the previous days session generally felt tired, but legs were ok

Wednesday Aug 16 #

6 AM

running (easy + fartlek ) 1:40:00 [3] 14.28 mi (7:00 / mi)
slept:8.0 shoes: adizero tempo

20mins easy+ fartlek (1'@5km pace, 1' float, + 12mins @ 10km pace, 1' @ 5km pace, 1' float) 20mins easy

Generally the session went ok, these type of sessions ( the first in a long time) are always hard to judge, so some of the 1' @ 5km were fast and the float then feels like difficult to maintain.

5km pace 5:30m/m and the 10km pace 5:40m/m (room for improvement on this front.

Tuesday Aug 15 #

6 AM

running (easy ) 1:10:00 [3] 10.2 mi (6:52 / mi)
slept:8.0 shoes: adizero tempo

easy 70min run.

No issues with this run, all felt good.

Monday Aug 14 #

6 AM

running (easy and technical) 40:00 [3] 4.9 mi (8:10 / mi)
slept:8.0 shoes: adizero tempo

easy 30mins + technical exercise - following an easy weekend, recovering from a cold, legs felt fresh and cold did not hold me back.
7 PM

running (easy ) 1:00:00 [4] 8.9 mi (6:44 / mi)
slept:7.0 shoes: adizero tempo

not much to report from this run, just as the morning the legs felt good. But maybe as the second run of the day following the recent cold toward the end of the run it did feel laboured

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