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Training Log Archive: Shminty

In the 7 days ending Feb 18:

activity # timemileskm+m
  Running9 7:24:37 62.54(7:07) 100.65(4:25)
  Strength and Conditioning1 20:00
  Drills1 5:00
  Total9 7:49:37 62.54 100.65

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MoTuWeThFrSaSu

Sunday Feb 18 #

7 AM

Running 1:01:03 [2] 13.94 km (4:23 / km)
shoes: Brooks 10 #2

Saturday Feb 17 #

7 AM

Running 1:40:39 [2] 23.59 km (4:16 / km)
shoes: Brooks 10 #2

Long run round Chester

Friday Feb 16 #

2 PM

Running 1:00:43 [2] 13.79 km (4:24 / km)
shoes: Kalenji Trail

Chester. Round the old golf course, club house finally boarded up. Not much motivation today!

Thursday Feb 15 #

8 AM

Running 19:07 [2] 4.19 km (4:34 / km)
shoes: Brooks 10 #2

With John Beattie and Matt Crehan round the course loop.
7 PM

Running 10:02 [1] 2.12 km (4:44 / km)
shoes: Brooks 10 #2

Drills 5:00 [1]

Running 9:36 [2] 2.08 km (4:37 / km)
shoes: Brooks 10 #2

Including 90s hard and some strides.

Running 15:06 [5] 5.0 km (3:01 / km)
shoes: Asics

Armagh 5k

Not a great. Feels like I've trained well and consistantly since last year but doesn't seem like I've actually improved running wise...

Got into quite a bad place at the start, even after what I wrote last year, maybe 6-7 rows back. And the first lap seemed even worse, narrower than I remember and not sure why they'd coned off half the road round the top bend. Anyway should have run better from there. Unlike last year HR wasn't nearly as high this year either. Thought I'd seen Murray a couple of times during race but only worked out with 1.5 laps to go it was him (no brown vest!). With a lap to go I had 3mins to break 15 which would be a struggle, just focused on Murray's back but couldn't quite stay with him although wouldn't have made sub 15 anyway. Also took wrong size racing shoes with me, though not sure how much difference that would have made.

3.02, 3.00, 3.03, 3.05, 2.58.

Running 18:11 [1] 3.49 km (5:13 / km)
shoes: Asics

With Murray

Wednesday Feb 14 #

7 AM

Running 30:14 [2] 6.84 km (4:25 / km)
shoes: Brooks 10

Tuesday Feb 13 #

12 PM

Running 43:41 [2] 10.24 km (4:16 / km)

Strides at end.

Monday Feb 12 #

7 AM

Running 25:19 [1] 4.84 km (5:14 / km)
shoes: Brooks 10

Strength and Conditioning 20:00 [1]

Half Squats 5 x3 105, 105, 110
Step Ups 6 x3 - 42.5, 42.5, 45kg
Blue Bosu ~10mins
5 PM

Running 17:52 [2] 3.74 km (4:47 / km)
shoes: Brooks 10

Running 5:04 [5] 1.8 km (2:49 / km)
shoes: Asics 2

Short session before Armagh on Thurs. On the track with Matthew. He led the 4s and me the k.

400, 1000, 400

69, 2.51, 64

400m jog between

Running 6:08 [1] 0.85 km (7:13 / km)
shoes: Asics 2

Running 21:52 [1] 4.14 km (5:17 / km)
shoes: Brooks 10

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