Training Log Archive: Murphy's lawIn the 7 days ending Dec 26, 2021:
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Sunday Dec 26, 2021 #
8 AM
1:53:14 [3] 15.77 mi (7:11 / mi) +218m 6:53 / mi
Saturday Dec 25, 2021 #
11 AM
Session / Tempo 59:43 [3] 9.02 mi (6:37 / mi) +234m 6:08 / mi
Easy warm up with Sarah, followed by 27min tempo on the racecourse, 4.80miles @5:39 Average felt good considering it was fairly hilly and slippy in next % think it helps that the Wednesday session are much quicker than tempo now. 15min cool down.
Friday Dec 24, 2021 #
7 AM
44:58 [3] 5.94 mi (7:34 / mi) +100m 7:12 / mi
Thursday Dec 23, 2021 #
7 AM
1:01:40 [3] 7.55 mi (8:10 / mi) +101m 7:50 / mi
Wednesday Dec 22, 2021 #
10 AM
Session / Tempo 1:10:37 [3] 9.57 mi (7:23 / mi) +21m 7:20 / mi
Met Chris at Staveley at 10am super cold morning, rep one went really well and i sat just behind Chris the rest of the reps i was around 10 meters behind, felt way better than last week, don't think Chris was training at 100% with Ribble coming up but I'm super happy with how it went..
Made Chris pickup on the 1min which was good.
5mins @5mm
5mins @ 4:55mm
4mins @5mm
3mins @4:48
2mins @4:50
1min @4:21 30secs fast then 30secs pickup
Made Chris pickup on the 1min which was good.
5mins @5mm
5mins @ 4:55mm
4mins @5mm
3mins @4:48
2mins @4:50
1min @4:21 30secs fast then 30secs pickup
5 PM
Weights 30:00 [3]
3 sets of squats x10
4 sets of Half squat into heal raise x10
3 sets of leg press x 10
3 sets of leg extension x10
3 sets of hamstring curl x 8
4 sets of Half squat into heal raise x10
3 sets of leg press x 10
3 sets of leg extension x10
3 sets of hamstring curl x 8
Tuesday Dec 21, 2021 #
7 AM
Running 44:26 [3] 5.54 mi (8:01 / mi) +122m 7:30 / mi
5 fast strides
Monday Dec 20, 2021 #
7 AM
Running 30:23 [3] 4.0 mi (7:36 / mi) +87m 7:07 / mi
6 PM
Running 31:26 [3] 4.05 mi (7:46 / mi) +88m 7:16 / mi