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Training Log Archive: Zan

In the 7 days ending Nov 12:

activity # timemileskm+m
  Running10 6:59:32 51.2(8:12) 82.4(5:05)
  Circuits2 1:00:00
  Total12 7:59:32 51.2 82.4

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Sunday Nov 12 #

Running intervals 1:06:00 [3] 9.0 mi (7:20 / mi)

10 min warm up, 10 tempo, 5 x 2 mins, 5 x 1 min gradual incline, 7 min tempo. Heavy hailstorm mid way which I was not dressed suitably for so had to shelter under a tree. Calfs and right achilles a bit tight but no worse at the end.

Saturday Nov 11 #

Running 1:20:00 [2] 10.0 mi (8:00 / mi)

Calfs tight and hips stiff and right achilles niggly - steady flat run with stretch stops and feeling less stiff by 7 miles.

Thursday Nov 9 #

Running 40:00 [1] 3.7 mi (10:49 / mi)

Wednesday Nov 8 #

7 AM

Circuits 30:00 [3]

8 AM

Running 20:00 [1] 2.1 mi (9:31 / mi)

Jog to/from gym
6 PM

Running 1:27:00 [2] 10.8 mi (8:03 / mi)

Set off on the dark peak road run but calfs tight so did my own thing, had to go back via a long route though to stay on lit roads so it ended up being further than I wanted. Too much road and right achilles/calf quite sore by the end.

Tuesday Nov 7 #

Running warm up/down 23:00 [2] 2.7 mi (8:31 / mi)

7 AM

Running 20:00 [1] 2.2 mi (9:05 / mi)

6 PM

Running intervals 13:32 [4] 2.5 mi (5:25 / mi)

10 x 400m
83, 82, 82, 82, 81, 82, 81, 80, 79, 80

Monday Nov 6 #

7 AM

Running 20:00 [1] 2.2 mi (9:05 / mi)

5 PM

Running 50:00 [2] 6.0 mi (8:20 / mi)

My work to Neil’s work to gym to home.
6 PM

Circuits 30:00 [2]

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