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Training Log Archive: Niamh☀

In the 7 days ending Nov 10:

activity # timemileskm+m
  Running6 5:44:54 42.14(8:11) 67.82(5:05) 233
  S&C1 1:00:00
  Cycling1 30:00
  Total8 7:14:54 42.14 67.82 233

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MoTuWeThFrSaSu

Sunday Nov 10 #

9 AM

Running long 1:30:10 [3] 17.36 km (5:12 / km) +91m 5:04 / km

Sunday long run with Cillin - in the park

Saturday Nov 9 #

9 AM

Running warm up/down 17:50 [3] 3.06 km (5:50 / km) +2m 5:49 / km

Running tempo 19:30 [4] 5.0 km (3:54 / km) +10m 3:52 / km

5k Tempo @ Saint Annes parkrun

Feeling a bit domsy after last nights gym but surprisingly okay once I got going. Plan was to run @ 4 min ks then a faster last k.

New parkrun PB (& 5k PB) - good for this to feel easy ish

Running warm up/down 13:29 [3] 2.22 km (6:04 / km) +5m 6:00 / km

Friday Nov 8 #

10 AM

Running 55:33 [3] 11.21 km (4:57 / km) +38m 4:52 / km

Bull island - saint annes
8 PM

S&C 1:00:00 [3]

10 min bike WU, Mobility

Squat (16kg KB) 10 x 4
Walk outs x 10 x 3
Sit ups x10 x 3

Step up (16kg KB) 10 each leg x 3
Ski erg 3 x 30secs

RDL (16kg) 8 each leg x3
Russian twists x 20 x 3

Box jumps (first two 51cm, last 61cm) 10 x 3

Thursday Nov 7 #

Note
(rest day)

Wednesday Nov 6 #

6 PM

Running 47:29 [3] 9.48 km (5:01 / km) +3m 5:00 / km

WU, 6 x 600, CD

Tuesday Nov 5 #

6 PM

Running 43:15 [3] 8.46 km (5:07 / km) +42m 4:59 / km

With Cillín again

Monday Nov 4 #

5 PM

Running 57:38 [3] 11.03 km (5:14 / km) +42m 5:08 / km

In the floods w Cillin
8 PM

Cycling 30:00 [3]

Wattbike - some short intervals but overall pretty easy

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