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Training Log Archive: Gillian

In the 7 days ending Dec 3:

activity # timemileskm+m
  running6 8:01:21 27.81 44.75 310
  cycling2 1:13:00
  Total6 9:14:21 27.81 44.75 310

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MoTuWeThFrSaSu

Sunday Dec 3 #

running 50:21 [3] 9.05 km (5:34 / km) +110m 5:15 / km

morning jog
legs feeling stiff especially hamstrings

cycling 50:00 [3]

Saturday Dec 2 #

running 2:12:00 [3] 23.2 km (5:41 / km) +200m 5:27 / km

Devilla from Slack with Storm. quite icy on the railway in places, but mainly OK once we were into the forest.
slow and steady, even stopped to take some photos

Friday Dec 1 #

running 1:00:00 [4] 12.5 km (4:48 / km)

progression run along the canal and then gradually slowed down again

1. 5'04
2. 4'59
3. 4' 47
4. 4'37
5. 4'38
6. 4' 37
7. 4'30 (included U-turn)
8. 4'19
9. 5'00 (included 20 sec or so stop for gasping for air at end of 8th k and to take gloves off - then was running at 4'40 pace)
10. 4'41
11. 4'42
12. 4'56

Wednesday Nov 29 #

running 7:50 [5]

effort up Castle Road to gate just above top carpark

running 52:10 [3]

rest of run
fighting off Emma's cough / cold, so didn't do any more hard stuff

cycling 23:00 [3]

Tuesday Nov 28 #

running 50:00 [3]

before dashing off to P4 Christmas show

running 28:00 [3]

slow jog after lunch avoiding ice patches on the railway

Monday Nov 27 #

running 36:00 [5]

ints on golf course to avoid ice
bit of a climb to start then undulating across the top. not necessarily presicely the same route each time - depends on route across rougher sections. recovery jog downhill to start of next one, 1'47, 1'22', 1'40, 1'09, 1'40
legs actually generally feeling OK

W 5'09
E 6'01
W 4'58
E 6'07
W 5'13

running 1:05:00 [3]

wu, long wd
legs very slow on wd.
achilles sore during and afterwards - think it's because of running on sloping ground

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