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Training Log Archive: RobWilliams

In the 7 days ending Nov 24:

activity # timemileskm+ft
  Strength Training3 2:45:00
  Road Running3 1:51:44 11.0(10:09) 17.7(6:19) 861
  Mixed Terrain Running1 1:30:39 8.48(10:41) 13.65(6:39) 908
  Total7 6:07:23 19.48 31.35 1769
averages - sleep:5.5

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Saturday Nov 23 #

1 PM

Mixed Terrain Running 1:30:39 [3] 8.48 mi (10:41 / mi) +908ft 9:42 / mi
ahr:164 max:186 slept:5.5 shoes: Salomon Rides 2

Round the lake in Llanberis. Some road and slate waste paths. Bit of a grim afternoon weather wise but wore a my OMM Smock kept me very dry..

Felt really good to have a decent run out, probably pushed a bit harder than my normal easy run but was loving it.

Felt my ankle in the downhill of the slate track but it was fine once I hit the flat. I have a bit of swelling and iced it.

Friday Nov 22 #

7 AM

Strength Training 1:00:00 [3]

Gym work
Bench press
Pull ups
Barbell Bent over rows
Cable raises
Split squats
Press ups
5 PM

Road Running 37:53 [3] 3.29 mi (11:31 / mi) +333ft 10:30 / mi
ahr:142 max:177

3*30 3*60.

Must admit, I was a bit conservative with the session. Hill wasn't as steep and didn't take the reps as hard.... But, first set of hill reps for ages and not a twinge in the ankle so confidence building.

Wednesday Nov 20 #

6 PM

Road Running 36:20 [3] 4.02 mi (9:02 / mi) +257ft 8:31 / mi
ahr:155 max:181 shoes: Brooks Ghost

Pretty windy so decided to just do three loops around the bloc. I knew this would be around 4ish miles, and decided to increase effort on each round. Didn't look at my watch, wanted to get my lungs working again so did a bit of a progressive run. It felt really good to out some effort in again.

Really windy, wore a decathlon windproof jacket, pretty decent to be fair

Tuesday Nov 19 #

Strength Training 1:00:00 [3]

Gym work
Back Squats
Overhead press
Lats pull down
Cable rows
Fly press
Chest press dumbbells

Monday Nov 18 #


Didn't feel ankle at all this morning. Starting to feel that it's turned a corner, the rest over the weekend probably did it good.

Strength Training 45:00 [3]

Kettle bells at home
Sumo deadlift
Goblet step ups
Overhead press
Kettle bell swings

Feeling like I'm getting some fitness back and getting stronger. Reckon I'm ready to start training properly again..
6 AM

Road Running 37:31 [2] 3.69 mi (10:10 / mi) +271ft 9:30 / mi
ahr:148 max:165 slept:5.5 shoes: Brooks Ghost

Not a great night sleep, eat pretty late on. Just some easy running, was tired and took a bit for me to get in to. Undulating road route with a decent climb after 2 miles

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