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Training Log Archive: ColmM

In the 1 days ending Jun 16:

activity # timemileskm+mload
  Running2 2:31:08 17.73(8:31) 28.54(5:18) 357302.3
  Strength and Conditioning1 40:0040.0
  Total2 3:11:08 17.73 28.54 357342.3

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Su

Sunday Jun 16 #

10 AM

Running 2:10:10 [2] 24.71 km (5:16 / km) +305m 4:58 / km
ahr:171 max:190 shoes: Asics Gel Nimbus Lite 3

Longer run than I wanted, or the ankle, but couldn’t bring myself to turn around from the big group early for a pathetic out & back and got sucked into a long one.
Ankle really unhappy for quite a lot, but we made it through.
Good group.
5 PM

Running 20:58 [2] 3.83 km (5:28 / km) +52m 5:08 / km
ahr:158 max:196 shoes: Asics Gel Nimbus 23 (Nov 22)

Easy job to gym & then onto pickup the car.
Despite suffering & complaining for 2hrs this morning with a pretty sore ankle, a few gym exercises later, it felt pretty good running to the car.
Bodes well, will try hard to build on that.

Strength and Conditioning 40:00 [1]

Band exercises on the ankle.
3x 5 SL squats into wall.
3x 45sec SL balance.
3x 6 SL lateral hops.
Pull ups & toes to bar.
3x 5 back squats @ 40, 70, 70kg.

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