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Training Log Archive: lyds101

In the 7 days ending Aug 11:

activity # timemileskm+m
  Gym4 5:00:00
  Run8 4:58:06 36.24(8:13) 58.33(5:07) 167
  Total11 9:58:06 36.24 58.33 167

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MoTuWeThFrSaSu

Sunday Aug 11 #

9 AM

Run 44:43 [3] 8.34 km (5:22 / km) +101m 5:03 / km

Swinley forest run with some of the gals from reading ac. not too much of a long run but nice. 1500m next sunday in grangemouth so taper and travel week begins now.
5 PM

Gym 2:00:00 [2]

Went to the powerlifting gym near the house with a family friend of mine and keen body builder. Did 2 hours in there but only 3 exercises hahahaha.

Squat: 50kg
Bench: 30kg
Deadlift: 60kg

if i can walk tomorrow i will be impressed. think ive just butchered myself royally.

Saturday Aug 10 #

9 AM

Run warm up/down 5:44 [3] 1.04 km (5:31 / km)

Run tempo 21:23 [5] 5.0 km (4:17 / km)

park run. turns out running at target pace is harder than i was expecting. a good one though nonetheless. dad still has a mean finishing kick, shame.

Run warm up/down 7:42 [3] 1.4 km (5:30 / km)

Friday Aug 9 #

9 AM

Run 14:22 [3] 2.68 km (5:22 / km)

shake out
9 PM

Gym 1:00:00 [2]

lit friday night in the gym

Thursday Aug 8 #

7 PM

Run warm up/down 6:08 [3] 1.25 km (4:54 / km)

Run tempo 44:00 [5] 9.2 km (4:47 / km)

tempo efforts by the river. had one of the lads pacing me so that was good.

2 x 7mins steady {1'}, 7 mins tempo {1'} + 1 x 3.5 mins steady {1}, 3.5mins tempo.

Run warm up/down 6:46 [3] 1.25 km (5:25 / km)

Wednesday Aug 7 #

1 PM

Gym 1:00:00 [2]

gym with evie
8 PM

Run 28:08 [3] 5.6 km (5:01 / km) +17m 4:57 / km

Big day yesterday got me struggling to get out the door. once i did make it out i felt great.

Tuesday Aug 6 #

9 AM

Run 18:58 [3] 3.55 km (5:21 / km) +16m 5:13 / km

7 PM

Run warm up/down 11:55 [3] 2.48 km (4:48 / km)

Run tempo 10:00 [4] 2.4 km (4:10 / km)

Run 24:54 [5] 4.22 km (5:54 / km)

2 x (800 {2'}, 400 {1'}) + 2 x 300m with long rec

decent session in spikes. felt good.

Run warm up/down 13:23 [3] 2.52 km (5:19 / km)

Monday Aug 5 #

2 PM

Run 40:00 [3] 7.4 km (5:24 / km) +33m 5:17 / km

Minus the cat calls, a great new loop incorporating the ford.

Gym 1:00:00 [3]

Back in the gym in a big way with eves.

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