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Training Log Archive: stucrutchfield

In the 7 days ending Feb 1:

activity # timemileskm+m
  running8 7:43:32 54.91(8:26) 88.37(5:15) 1052
  S&C workout1 30:00
  Total9 8:13:32 54.91 88.37 1052
averages - sleep:8.6

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Saturday Feb 1 #

7 PM

running (easy (road)) 32:20 [2] 6.34 km (5:06 / km) +25m 5:00 / km
slept:7.0 shoes: Saucony Liberty ISO

30' easy

Due to family stuff and my brother being unwell, plans for running unfortunately went out the window, so had to just sneak a couple of easy runs down at my folks house... hopefully a couple of days (almost) off won't be too bad...

Friday Jan 31 #

6 PM

running (easy/hsprints (trail)) 50:00 [3] 10.0 km (5:00 / km) +240m 4:28 / km
slept:8.0 shoes: Salomon Sense Ride2

50' easy plus hill sprints

Another solid session, legs feeling good especially on the hill sprints and energy levels high

Thursday Jan 30 #

running (easy/strides (road)) 1:00:13 [3] 11.09 km (5:26 / km) +55m 5:18 / km
slept:8.0 shoes: Saucony Liberty ISO

60' easy plus strides

Forklift course at work meant no lunch run, so combined the two in the evening... feeling good, especially on the strides.

Wednesday Jan 29 #

6 PM

running (200m reps (road)) 1:05:00 [4] 11.0 km (5:55 / km) +35m 5:49 / km
slept:9.0 shoes: Saucony Fastwitch 9

20' easy; 10x 200m/200m recovery; 20' easy

watch battery died so stats are approximate

A solid session of these reps, even if the final two felt a little fatigued, what with the jump from 8 to 10. legs still feeling good though, and energy levels feeling high!

Tuesday Jan 28 #

6 PM

running (moderate (road)) 1:00:03 [3] 14.58 km (4:07 / km) +33m 4:04 / km
slept:9.0 shoes: Saucony Fastwitch 9

60' moderate

Did this session with finlay, and felt really really good; legs felt great and energy levels high.

Misjudged the out and back slightly, and had to iog back to the van...

Monday Jan 27 #

running (easy (trail)) 30:01 [2] 5.04 km (5:57 / km) +174m 5:05 / km
slept:9.0 shoes: Salomon Sense Ride2

30' easy

an early finish to a forklift training course meant i did this at home, and felt good despite the ankle deep slush!
5 PM

running (easy/strides (trail)) 45:55 [3] 8.24 km (5:34 / km) +55m 5:24 / km
shoes: Salomon Sense Ride2

30' easy plus strides

ran over the 30' a bit, but feeling good, especially on the strides
7 PM

S&C workout 30:00 [3]

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

plus

Deadbug
Birddog
Rotating Plank
Lunge with resistance band

Single set of all, 10-20 reps

Sunday Jan 26 #

2 PM

running (long easy (trail)) 2:00:00 [3] 22.08 km (5:26 / km) +435m 4:57 / km
slept:10.0 shoes: Salomon Sense Ride2

2hrs easy

Felt yesterdays fartlek in the legs a little, and fatigued a touch in the final twenty mins, but that aside, felt really good; legs felt generally strong and energy levels high throughout.

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