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Training Log Archive: Danshaw88

In the 1 days ending Oct 19:

activity # timemileskm+m
  Running (road)1 1:10:02 9.79(7:09) 15.76(4:27) 105
  Strength tx1 45:00
  Total2 1:55:02 9.79 15.76 105

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Mo

Monday Oct 19 #

Running (road) 1:10:02 [3] 9.79 mi (7:09 / mi) +105m 6:55 / mi
ahr:149 max:174

20easy - 10x 60” @10k pace / 2’ roll on recovery - 20’ easy

I’m going to stick to the canal tomorrow and get off the road.

This week I’m actually off but had to go to work to sort something out so went I early to get it sorted. The warm up and cool down was taken at a nice leisurely pace and felt really comfortable.

I’d say this is the hardest session I’ve done for a long while. Towards the end you feel the session catching up with you. I don’t really know my 10k pace so went with effort which was at about 6.00/mi. I found the first 4 went really well and then I found the recoveries the hardest part to keep that moderate effort up. O think this session will certainly speed me up.

Splits for 60” (per mile)
6.05
6.02
5.59
6.17
6.09
6.01
5.54
6.03
6.00
5.49

Recoveries
6.50
7.01
7.05
6.58
6.45
7.02
7.09
7.25
7.11
6.49
11 AM

Strength tx 45:00 [3]

Went to the gym today for the sand c session

Straight leg deadlift 30kg 7x2
Squats 40kg 7x2

Modified tiger push up 15 reps 17
Hamstring ball curls Single leg Left - 14 and 14 reps/ Right 14 and 13 reps
Reverse crunch 18 and 21 reps
Adductor side planks L 41” & 35” R 41” & 38” (Struggled today with these)
Reverse plank 51” and 53”
Single leg hip bridge (9kg) left 30 and 32 right 32 and 35
Windmills10

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