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Training Log Archive: rob s

In the 7 days ending Dec 22, 2013:

activity # timemileskm+m
  Hill running4 5:51:00 44.53(7:53) 71.67(4:54) 2620
  Trail running4 4:23:07 37.83(6:57) 60.88(4:19) 930
  Road running2 2:52:40 27.02(6:23) 43.49(3:58) 220
  Total10 13:06:47 109.38(7:12) 176.03(4:28) 3770

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MoTuWeThFrSaSu

Sunday Dec 22, 2013 #

8 AM

Road running warm up/down 46:40 [2] 6.62 mi (7:03 / mi) +30m 6:57 / mi

Road running intervals 40:00 [5] 7.95 mi (5:02 / mi) +30m 4:58 / mi

8 x 5minutes, 3min recovery. Running well most of the time. The wind a bit strong at times

Road running warm up/down 24:00 [2] 2.4 mi (10:00 / mi)

4 PM

Hill running 49:41 [3] 5.55 mi (8:57 / mi) +420m 7:15 / mi

A few ascents of a small volcano

Saturday Dec 21, 2013 #

9 AM

Hill running 2:20:00 [3] 20.2 mi (6:56 / mi) +1100m 5:56 / mi

Long hilly run. Explored some new hills. Felt good right up to the end. This is where the garmin froze up and deleted half of the previous runs.

Friday Dec 20, 2013 #

Note
(rest day)

Thursday Dec 19, 2013 #

8 AM

Trail running 1:04:00 [3] 9.19 mi (6:58 / mi) +280m 6:22 / mi

Tough run along the coastline. Lots of short sharp hills. Strides at the end
4 PM

Trail running 45:03 [3] 6.43 mi (7:00 / mi) +240m 6:17 / mi

Evening run

Wednesday Dec 18, 2013 #

8 AM

Road running 1:02:00 [3] 10.05 mi (6:10 / mi) +160m 5:53 / mi

Steady run along the coast on a tarmac path. Felt very easy compared with the rough rocky trails. Hill sprints at the end
5 PM

Hill running 53:42 [3] 6.62 mi (8:07 / mi) +400m 6:50 / mi

Evening hill run

Tuesday Dec 17, 2013 #

11 AM

Trail running intervals 1:55:00 [3] 16.8 mi (6:51 / mi) +300m 6:29 / mi

Session with a decent warm up, 7 x 2km and a decent cool down on trails. Very windy and undulating so suffered badly. My garmin died at some point while away and lost data on all the longer sessions so I don't have the exact split times.
5 PM

Trail running 39:04 [3] 5.41 mi (7:13 / mi) +110m 6:48 / mi

Evening run along the coast. Undulating and quite tough

Monday Dec 16, 2013 #

4 PM

Hill running 1:47:37 [3] 12.16 mi (8:51 / mi) +700m 7:30 / mi

In Playa Blanca, Lanzarote. Explored some of the small hills next to the town. Nice but rough underfoot. Really windy but warm and sunny. Strides at the end

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