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Training Log Archive: Han-nah

In the 7 days ending Nov 12, 2017:

activity # timemileskm+m
  Running (off road)3 4:15:17 24.34(10:29) 39.17(6:31) 906
  Gym 2 2:20:00
  Running (road)3 2:08:18 14.23(9:01) 22.9(5:36) 313
  Yoga 1 15:00
  Total9 8:58:35 38.57 62.07 1219

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Sunday Nov 12, 2017 #

7 AM

Running (road) (Post nights) 26:10 [3] 4.75 km (5:31 / km) +51m 5:14 / km

Saturday Nov 11, 2017 #

7 AM

Running (road) (Post nights) 27:14 [3] 4.75 km (5:44 / km) +57m 5:25 / km

Friday Nov 10, 2017 #

1 PM

Running (off road) (Hills) 1:03:12 [4] 9.8 km (6:27 / km) +275m 5:39 / km

WU, 6x hills with continuation onto flat, WD

dead larl "session", inbetween sleeps for night shift prep so no time for more

Wednesday Nov 8, 2017 #

11 AM

Running (off road) (Long run) 2:25:04 [3] 20.7 km (7:00 / km) +444m 6:20 / km

Glutes were unhappy from getting out of bed this morning so running was fun for them, but was such a nice day I couldn't not!

Really enjoyed the first 8km, then got onto some horrible marshy paths which were difficult to follow, some dubious routes to home!

Very stop start to find out where I was going but made a nice change from Ilkley for a long run

Tuesday Nov 7, 2017 #

11 AM

Gym 1:20:00 [4]

Gym with Vickie, plan was to not do too much legs stuff before intervals tonight which failed massively.

30 on 30 off on rope swigs with jumping squats, lunges and pulling up to standing

Hamstring curls 3 sets of 8
Leg press 3 sets of 12, weight increases with each set, need to be braver with this for first initial push and realise that that’s the heaviest bit
Single leg press 3 sets of 12 for each leg

Proper big girl squats!!! 20kg (gotta start somewhere!) added to bar, 3 sets of 8,6,8. Form felt good, so so proud for actually doing these!
6 PM

Running (road) (P&B intervals) 1:14:54 [5] 13.4 km (5:35 / km) +205m 5:12 / km

Legs at the gym prior to this was a mistaaaaaake, though my walk with Vickie loosened everything off a bit, it did not prepare for this!

Warm up, 8x800m (ish), floating rest between each rep. No two reps the same, mixture of down, up and flat reps. So so hard, being the slowest there means I can't slacken off on reps at all as would hold everyone up, which will be good in the long run but today it was a struggle. Resting run bits nice and slow, jog back to cars.
Everyone is really welcoming and friendly, really hope I can make more of these sessions!
9 PM

Yoga 15:00 [1]

Just a small bit of pre bed stretch out, am going to try and do a little bit every day, but shall see how that goes!

Monday Nov 6, 2017 #

12 PM

Gym (HIIT class and arms) 1:00:00 [3]

HIIT class with Vickie.

Didn't find it that challenging really, but did involve drills type things with ladders and hurdles, core, and some plyo type stuff so tempted to keep going back.

As was only actually 30 minutes of HIIT effort we then went and did some arns stuff in the gym. Found I could actually increase the weight for the last rep on all put overhead pulls, ended up lifting more than Vickie was so maybe I'm actually getting a bit stronger which I would be chuffed about.
6 PM

Running (off road) (Golf course loop) 47:01 [3] 8.67 km (5:25 / km) +187m 4:54 / km

Mam had a meeting in Leeds today but only knew she was coming at short notice so went for a coffee with her which meant it was gonna be a headtorch run, pyjamas were calling but once I got my kit on I was more keen.

Legs felt gooood, stomach didn't at one point but had had yoghurt an hour before... must learn this never ends well!

Saw what I thought was a nice bonfire and turned out to be a bin fire with the fire brigade hosing it out. This made me feel a bit vulnerable, must remember to take my phone on solo dark runs.

A few strides on the way back along the canal.

Some bellend had a kind of net over the bridge made of loom bands but thankfully someone warned me of it before I crashed into it.

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