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Training Log Archive: stucrutchfield

In the 7 days ending Jul 27:

activity # timemileskm+m
  running8 6:52:49 43.74(9:26) 70.4(5:52) 1699
  S&C workout2 1:20:00
  bike/turbo1 1:00:00
  Total11 9:12:49 43.74 70.4 1699
averages - sleep:9.4

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Saturday Jul 27 #

9 PM

running (easy (trail)) 30:00 [2] 6.02 km (4:59 / km) +25m 4:53 / km
slept:6.0 shoes: Scott Kinabalu RC 2.0

30' easy

The schedule went out of the window when I had to work this weekend at the last minute; and getting anything done when it ended up being an eleven hour shift involving a run-aground boat and an attempted sea rescue! (not me thankfully!) went out of the window too... did 30' easy once home just to spin the legs a bit.

Friday Jul 26 #

1 PM

running (easy/strides (road)) 30:00 [2] 6.05 km (4:58 / km) +15m 4:54 / km
slept:8.0 shoes: Saucony Liberty ISO

30' easy plus strides.

Not as unpleasantly hot as yesterday, so feeling much more alive!
6 PM

running (easy (trail)) 30:00 [3] 5.18 km (5:47 / km) +145m 5:05 / km
slept:8.0

30' easy pre- S&C workout
7 PM

S&C workout 40:00 [3]

3 sets, till fatigue.

Pressups
Swiss Ball Hamstring Curls
Mtn Climbers
Single Leg Glute Bridge
Runner Touch
Hot Salsa
Single Leg Arabesque
Bulgarian Split Squat
One Leg Ball Squat

Thursday Jul 25 #

6 PM

running (mod uphill (trail)) 1:20:00 [4] 13.5 km (5:56 / km) +500m 5:00 / km
shoes: Scott Kinabalu RC 2.0

10' easy; 40' moderate uphill; easy back down

Actually feeling much fitter, but absolutely died in the heat! Pathetically Scottish I know, but 27° absolutely floored me, and I didn't get as much climbing done as I would have liked.

On the plus side, starting to feel much mor confident on the descending again.

Wednesday Jul 24 #

6 PM

running (easy/diagonals) 1:02:49 [3] 11.65 km (5:24 / km) +282m 4:49 / km
shoes: Scott Kinabalu RC 2.0

60' easy plus diagonals

Another hot evening, but feeling good, best I have felt since coming back. Felt good on the diagonals and the faster pace felt nicely not a struggle.

Tuesday Jul 23 #

1 PM

running (easy/strides (road)) 30:00 [2] 6.0 km (5:00 / km) +15m 4:56 / km
slept:8.0 shoes: Saucony Liberty ISO

30' easy plus strides.

Unpleasantly hot, but feeling good, and felt quite spry during the strides.
6 PM

running (easy (trail)) 30:00 [3] 6.0 km (5:00 / km) +20m 4:55 / km
shoes: Scott Kinabalu RC 2.0

30' easy pre S&C; still unpleasantly hot, but feeling good
7 PM

S&C workout 40:00 [3]

3 sets, till fatigue.

Pressups
Swiss Ball Hamstring Curls
Mtn Climbers
Single Leg Glute Bridge
Runner Touch
Hot Salsa
Single Leg Arabesque
Bulgarian Split Squat
One Leg Ball Squat

Monday Jul 22 #

6 PM

bike/turbo (moderate watt bike) 1:00:00 [3]
slept:8.0

60' bike.

Moderate effort for an hour on the watt- bike in the gym; legs felt fine after feeling tired yesterday, and generally felt good, so perhaps the fitness is coming back okay!

Sunday Jul 21 #

12 PM

running (easy (trail)) 2:00:00 [3] 16.0 km (7:30 / km) +697m 6:10 / km
slept:9.0 shoes: Scott Kinabalu RC 2.0

2hrs easy.

Perhaps bit off a bit too much climbing after yesterday, and started to tire a little too in the last half hour, but this was my longest run back. On the plus side, still felt okay generally, and no injury issues, just a bit tired in the final kms...

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