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Training Log Archive: Shminty

In the 7 days ending Jul 21:

activity # timemileskm+m
  Running8 6:19:02 45.04(8:25) 72.48(5:14) 620
  Cross Trainer3 2:10:00
  Strength and Conditioning2 1:10:00
  Drills1 20:00
  Total11 9:59:02 45.04 72.48 620

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Sunday Jul 21 #

8 AM

Running 1:09:26 [1] 8.58 km (8:06 / km) +620m 5:57 / km
shoes: Inov8 X-Talon 212 v4

Spectating on the Dolomyths Skyrace.

Saturday Jul 20 #

12 PM

Running 25:05 [1] 4.43 km (5:40 / km)
shoes: Brooks 11

On a flatish cycle path on the way from Milan and Canazei

Friday Jul 19 #

7 AM

Cross Trainer 25:00 [4]

Cross Trainer 15:00 [1]

Thursday Jul 18 #

9 AM

Strength and Conditioning 35:00 [1]

Half Squats 10x3sets 130,130,135kg
Step Ups 8x3sets 45,45,45kg
Deadlifts 10x3sets 40,40,42.5kg / Hip Flexor 12,10,8,6 - 16,18,21,23kg
~ 10mins balancing on ball

Cross Trainer 30:00 [1]

8 PM

Cross Trainer 1:00:00 [2]

Wednesday Jul 17 #

7 AM

Running 16:41 [1] 3.1 km (5:23 / km)
shoes: Brooks 11

10 AM

Running 1:16:11 [1] 14.43 km (5:17 / km)
shoes: Inov8 X-Talon 212 v4

Trails with GG in Dunblane.
Body is creaking.

Tuesday Jul 16 #

8 AM

Running 29:52 [1] 6.04 km (4:57 / km)
shoes: Brooks 11

Strength and Conditioning 35:00 [1]

Half Squats 10x3sets 120.130.135kg
Step Ups 8x3sets 40,45,45kg
Deadlifts 10x3sets 40,40,42.5kg / Hip Flexor 12,10,8,6 - 16,18,21,23kg
~ 10mins balancing on ball
6 PM

Running 23:55 [1] 5.52 km (4:20 / km)
shoes: Brooks 11

Drills 20:00 [1]

Running 8:17 [5] 3.0 km (2:46 / km)
shoes: Brooks 11

Central
Been a while.

5x600m starting every 5mins
1.40,1.38,1.38,1.39,1.42
Others weren't running that consistently (no change there!) and couple of times ended up in no man's land. Some of the younger guys seemed to have stepped it up, or I am a bit slower than I was.

Running 11:10 [1] 1.3 km (8:35 / km)
shoes: Brooks 11

Running 24:09 [1] 4.35 km (5:33 / km)
shoes: Brooks 11

Monday Jul 15 #

8 AM

Running 1:14:10 [2] 17.72 km (4:11 / km)
shoes: Brooks 11

Chester
Walls, meadows, river to eccleston, eaton park, walls, parkgate road.
Body got a bit of a shock doing this. Been a while since I've done this far, at this pace on hard surfaces.
10 PM

Running 20:06 [1] 4.01 km (5:01 / km)
shoes: Brooks 11

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