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Training Log Archive: shaund82

In the 7 days ending Aug 17:

activity # timemileskm+m
  Easy Run5 5:51:17 48.17(7:18) 77.53(4:32) 138
  Treadmill Hill Reps1 1:20:00
  Massage1 45:00
  S & C 1 39:00
  Total7 8:35:17 48.17 77.53 138
averages - sleep:6.9

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Friday Aug 16 #

Treadmill Hill Reps (10 X 3mins @ 12% / 4.40) 1:20:00 [3]
slept:7.0

Hard workout. Legs lacking a bit of zip (broken sleep plus fartlek plus travel) but warmed up ok.

Rep 1. Ok . 4.45 pace
2. Still easy 4.43 pace
3. 4.43 pace
4-6. 4.40 pace
7 starting to work hard. Slipped back to 4.43. Starting to need a breather at end of rep.
8. 4.43 pace- 4.45 to finish.
9. 4.45 hard work
10. 4.55-58. really had to gut it out. Absolutely bust at end- had a sit down before cool down.

Massage (Massage PM) 45:00 [3]

Focus around hips

Thursday Aug 15 #

2 PM

Easy Run (Easy 60 plus Strides) 59:20 [3] 12.8 km (4:38 / km) +129m 4:25 / km
ahr:131 max:174 shoes: Hoka One Clifton

Had a meeting for 20mins towards end....fitting too much in. Run in general ok- legs pretty tired for yesterday plus early flight.

Wednesday Aug 14 #

S & C (S @ C) 39:00 [3]

Left slide glute and hamstring... poss glute med getting stiff. Impacting range of exercises. Will aim for massage this Friday eve
1 PM

Easy Run (Fartlek (15 x 1min on / 1) 58:12 [3] 14.64 km (3:59 / km) +9m 3:58 / km
ahr:133 max:179

Tough workout. Felt a little heavy pre session and first couple of 'surges' into the headwind were pretty rubbish. Got better when I turned with the wind behind me after 8 reps and started to move a bit easier.

Was soon over.. and I felt like I pushed hard so happy enough. Wasn't flowing necessarily but gave it my best.

Most reps on grass with exception of 6-8 and possibly 9.

Tuesday Aug 13 #

4 PM

Easy Run (Easy 60 plus Strides) 1:03:19 [3] 13.72 km (4:37 / km)
ahr:122 max:128 slept:6.5

Bit hungry pre run as had to squeeze in. Run fine- felt smooth and strides though a bit lacklustre, were fine.

Sleep ok...had good nap but late night as wife working away and came home late....

Monday Aug 12 #

8 AM

Easy Run (Easy 60 plus 6 hills) 1:02:44 [3] 13.82 km (4:32 / km)
ahr:122 max:149 slept:7.5 shoes: Hoka One Clifton

Run fine. Knees a little sore - tight glute med, will get massage. 6 x hill Sprints.

Sleep ok (had good nap in day) but think I have cracked it with baby. Night wakeups now my responsibility and I think I have it under control

Sunday Aug 11 #

11 AM

Easy Run (1hr 45 'Hilly') 1:47:42 [3] 22.55 km (4:47 / km)
ahr:127 max:147 slept:6.5 shoes: Hoka One Clifton

50mins on flat to only hill in Amsterdam...then up and round it constantly for an hour. Not much of a hill but terrain varied- from sandy trail to trail with roots to grass fields.

Felt pretty tired towards end ...went to bed too late to be honest and baby woke twice

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