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Training Log Archive: WillRigg

In the 7 days ending Dec 5, 2016:

activity

time

miles

Running

10:23:16

77.59

(8:02)

124.87

(4:59)

1367

Strength & Conditioning

2:00:00

Total

12:23:16

77.59

124.87

1367

averages - sleep:7.8

2:44

0:00

» now

Monday Dec 5, 2016 #

Strength & Conditioning 1:00:00 [1]

Gnarly session making 0.01% natty gains.

Running 44:19 10.38 km (4:16 / km) +46m 4:11 / km

Meadows miles pre gym with Sasha and J. As close to a monday 'raz' as i'll ever get, we dropped a 3:34 at the end which was a bit stupid for a monday but also very fun.

C • Raz 4

Running 8:58 [2] 1.87 km (4:48 / km) +39m 4:21 / km

Shuffle home with Saha.

Sunday Dec 4, 2016 #

10 AM

Running 1:50:00 [2] 21.58 km (5:06 / km) +379m 4:41 / km

8 PM

Running 24:32 [2] 5.4 km (4:33 / km) +20m 4:28 / km
ahr:143

Was gonna call it at day with training for today even though i was slightly under my 10 hour week goal... however an offer i couldn't turn down arrised, when Euan and Jack were super keen for a run so just had to say yes to the erg pulling legends. I am 0.8km short of 120k but I won't be that bellend and go out again.

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.

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