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Training Log Archive: Flasher

In the 7 days ending Sep 20:

activity # timemileskm+m
  Running6 4:59:41 36.08(8:18) 58.07(5:10) 1389
  Strength & Conditioning1 25:00
  Total6 5:24:41 36.08 58.07 1389

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MoTuWeThFrSaSu

Sunday Sep 20 #

9 AM

Running long 1:29:49 [2] 16.3 km (5:31 / km) +360m 4:58 / km

Porter to Riv. Slowly learning the connector trails

Saturday Sep 19 #

3 PM

Running 14:23 [3] 3.59 km (4:00 / km) +48m 3:45 / km

Leg stretch mid S&C

Strength & Conditioning 25:00 [1]

VI Workouts

Friday Sep 18 #

9 AM

Running 1:07:12 [2] 12.43 km (5:24 / km) +363m 4:43 / km

Riv to Porter. Sore after the fall yesterday

Thursday Sep 17 #

2 PM

Running 26:29 [2] 5.48 km (4:50 / km) +75m 4:31 / km

RIP watch. Fell into the road (still don't know how). Grazed both knees, left elbow, left knuckle and smashed my watch. Had to phone Lucy to hold in together. Excuse for a new one. Order 735xt. Can't wait two weeks nnow

Tuesday Sep 15 #

6 PM

Running intervals 20:00 [5] 5.6 km (3:34 / km) +60m 3:23 / km
shoes: Inov8 Mudclaws (old)

Intervals @ Endcliffe
2 min, 0.58k, 3:29/k
3 min, 0.86k, 3:32/k
5 min, 1.37k, 3:40/k
5 min, 1.34k, 3:45/k
3 min, 0.85k, 3:34/k
2 min, 0.60k, 3:22/k

Running (Strides) 1:17 [4] 0.45 km (2:51 / km) +8m 2:37 / km

4 x 20s strides

Running 21:30 [2] 4.1 km (5:15 / km) +100m 4:40 / km

WU + WD

Monday Sep 14 #

2 PM

Running 59:01 [2] 10.12 km (5:50 / km) +375m 4:55 / km
ahr:139 max:160 shoes: Inov8 Roadclaw

Hilly plod to just reach Stannington and back. Trying out the Roadclaws for the first time in a long time. Definitely makes me run slower, which is a good thing

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