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Training Log Archive: RunarS

In the 1 days ending Jan 23:

activity # timemileskm+m
  Alternating1 1:36:00 13.36(7:11) 21.5(4:28) 203
  Total1 1:36:00 13.36(7:11) 21.5(4:28) 203
averages - sleep:8

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1:36
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Su

Sunday Jan 23 #

10 AM

Alternating 1:36:00 [4] 21.5 km (4:28 / km) +203m 4:16 / km
slept:8.0 shoes: Saucony Endorphine Pro - Blue

Another really good night sleep where I woke up before the alarm.

10min prehab

Drills + 20mins easy + alternating avg. 3:14/3:45min km (1000m/600m) + 20mins easy.

Eventually I decided to do this session on the treadmill as I wanted to have 100% control of the environment and do whatever I could do make sure I got a good session. Wanted that confidence boost ahead of next weekend. Used the same treadmill as I did for the 400m a couple of weeks back as I know that one and that the speed correlates well to actual speed outside. So drills and easy to gym, then additional 5mins before doing the alternation. All done with 1% incline. Started with 3:15 pace, but moved up to 3:14 as I felt really good. Stayed with that pace until the last fast segment where I did 3:12 pace. Felt good from the moment I left the house today. Both mentally and physically and knew I would nail the session. Sometimes you just know. The first two fast 1000m felt "easy" but then it got harder and I could feel it by the end. But - in a good way. I could still have pushed even harder and it felt so different from 2 weeks ago. Yes - it was on the treadmill but still, legs were compltely different. And same with the mindset. A confidence boost and probably the best alternating session I've ever done. Good sunday. No pains or niggles, super fresh legs.

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