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Training Log Archive: WillRigg

In the 7 days ending Dec 3, 2016:

activity

time

miles

Running

9:16:31

67.86

(8:12)

109.21

(5:06)

1303

Strength & Conditioning

2:00:00

Total

11:16:31

67.86

109.21

1303

averages - sleep:7.8

2:44

0:00

» now

Saturday Dec 3, 2016 #

Running 18:59 [2] 3.92 km (4:51 / km)

Running 5:00 [2] 1.0 km (5:00 / km)

Drills

Running 34:11 8.6 km (3:58 / km) +20m 3:56 / km

7 x 3min [90s]

Okayish first two reps but I decided to run without my gloves on and my arms started to get really cold and stiff progressively and by the 4th my pace was pure shite and i was feeling awful! Missed the 5th rep and did some eratic rubbing of the forearms and had my gloves back and joined in for the last two, felt miles better and that i could push a bit better so did the last rep solo to make up for it so did the whole session.

paces 3:10-3:20ish par the 4th one.

C • Gloves 4

Running 15:53 [2] 2.54 km (6:15 / km)

Get Dans 'Flowery' bag and back.

Friday Dec 2, 2016 #

Note
slept:10.5

Better sleep.

Running 49:00 [2] 10.25 km (4:47 / km)

Thursday Dec 1, 2016 #

Strength & Conditioning 1:00:00 [1]

Things of note:
OH squat (3 x 10)20,25,30kg
Back squat (3x10) 50kg
OH BB press 20kg
chin ups 4 x 5
Arnold press 10kg each side
Sumo squat 32kg (maybe bit too much)

Lotsss of squatting today.... Back getting a bit tired on MB pair throws at the end.

Running 45:30 [2] 9.5 km (4:47 / km)

Easy before and after gym with Colm and Tim. Nice morning but legs feeling tired understandably. Loosened up nicely towards the end though.

Note
slept:5.0

Pretty shite sleep last night.

Running 59:09 [2] 11.12 km (5:19 / km) +208m 4:52 / km
ahr:142

Easy with Colm around the seat and up the crags the easy way. Debut of some very naughty Black Friday deals for the both of us. Little tickle in the throat throughout probably from poor sleep.

Wednesday Nov 30, 2016 #

Running 2:03:48 [2] 22.18 km (5:35 / km) +585m 4:56 / km
ahr:149 max:179

Long Seat run with EUOC ending up with Colm, Tim and I. Steady effort up the crags and radical road. MFD as grindy as ever. Right leg felt quite tight towards the end, think i need to get on some more calf raises. Beaut sunset at the end.

Tuesday Nov 29, 2016 #

Running 18:07 [2] 3.12 km (5:48 / km)

Running 36:30 9.47 km (3:51 / km) +70m 3:43 / km
ahr:175

4 x 8min [90s]

V tired and still hungover from night before, felt disgustingly slow, proper grit to just see it out tonight. Good to get it done all the same! Still getting HR just about up to the right zone.

Running 14:20 [2] 2.94 km (4:53 / km)

Running 15:00 [1] 1.0 km (15:00 / km)

Drills and strides.

Monday Nov 28, 2016 #

Strength & Conditioning 1:00:00 [1]

HW session.

Got some good pointers on form today with regards to RDL and roll outs need to tilt hips a bit more and not bend knees as much on RDL.

Running 32:05 [2] 6.57 km (4:53 / km) +40m 4:44 / km
ahr:139

Only time for a short run with Colm this evening with xmas meal and in uni revising for most of the day.

Sunday Nov 27, 2016 #

Running 1:28:59 [2] 17.0 km (5:14 / km) +380m 4:42 / km

Decent run with an absolute squadren of about 10 or so lads today. Had a thrilling experience on blackford climbing the rocks however spotted a 50% chance of death so turned around and was sensible. Feeling pretty good but a bit tight here and there. Doms from thursday have only just about gone...

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