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Training Log Archive: AORR

In the 7 days ending Sep 9:

activity # timemileskm+m
  running8 8:50:00 76.55(6:55) 123.19(4:18)
  Total8 8:50:00 76.55(6:55) 123.19(4:18)
averages - sleep:15.7

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Saturday Sep 9 #

8 AM

running (easy run) 1:20:00 [3] 11.42 mi (7:00 / mi)
slept:8.0 shoes: adizero tempo

80' easy + speed variations - this session was longer than I had planned, due to getting a little lost in Sydney. For the speed variations that required more effort than I would have liked, as my legs felt heavy.

Friday Sep 8 #

7 AM

running (easy run) 1:10:00 [4] 9.54 mi (7:20 / mi)
slept:7.0 shoes: adizero tempo

70' easy + strideouts. This session the legs were feeling heavy from the previous day, however the strideouts were good form and and the whole session was positive

Thursday Sep 7 #

8 AM

running (easy+ fartlek) 1:30:00 [4] 13.25 mi (6:48 / mi)
slept:8.0 shoes: adizero tempo

20' easy+ 10*3'@ 10k pace/ 2' roll on + 20' easy

I did this session on the grass (undulated Hyde Park Sydney) the 10k pace sections felt good and was able to maintain the pace. The roll on 2' I was able to maintain for 7 out the 10 reps, but tiredness began to take affect towards the send of the session.
6 PM

running (easy) 30:00 [4] 4.8 mi (6:15 / mi)
slept:7.0 shoes: adizero tempo

30' easy plus Technicals - this session was essential as the legs and hip flexors felt very tight following the morning session.

Wednesday Sep 6 #

8 AM

running (easy + hill sprints) 1:00:00 [4] 8.4 mi (7:09 / mi)
slept:7.0 shoes: adizero tempo

60' easy + 6* hill sprints. The easy section felt good. Around Melbourne there is a number of areas which link running trail routes, making much of the session off road.

Tuesday Sep 5 #

7 AM

running (moderate pace) 1:00:00 [3] 8.9 mi (6:44 / mi)
slept:8.0 shoes: adizero tempo

60' moderate pace. There was a risk that I would not have time in the evening for the technical exercises, so included them with this morning session. The pace during this session felt good and positive. More sleep helped with the jet lag!

Monday Sep 4 #

7 AM

running (easy run) 1:10:00 [3] 10.0 mi (7:00 / mi)
slept:4.0 shoes: adizero tempo

70' easy + strideouts
First morning in Melbourne, so this run was always going to be a challenge. No negative effects from the 10k on Saturday, but the strideouts felt like they were demanding more effort and energy.
9 AM

running (easy) 1:10:00 [3] 10.24 mi (6:50 / mi)
slept:45.0 shoes: adizero tempo

70' easy

landed in Melbourne at 4:30am, with not a great deal of sleep. Slept for 2 hours at the hotel and then went out.

Legs felt good despite the undulated course.

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