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Training Log Archive: wooders

In the 7 days ending Sep 10, 2017:

activity # timemileskm+m
  running9 6:29:07 46.82(8:19) 75.35(5:10) 1273
  Swimming 1 55:00
  Drills1 10:00 0.45(22:03) 0.73(13:42)
  Total10 7:34:07 47.27 76.08 1273

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MoTuWeThFrSaSu

Sunday Sep 10, 2017 #

running 1:20:50 [3] 15.25 km (5:18 / km) +435m 4:38 / km
shoes: Nike zoom vomero 11

Nice to wear new shoes after 800km in the last pair they were a bit flat

Saturday Sep 9, 2017 #

8 AM

running 34:44 [3] 6.75 km (5:09 / km) +155m 4:37 / km
shoes: inov8 x talons

Lil pre-breakfast trot up on to the Chevin. Some urban marathon thing was going on, Otley to Leeds via all the little woods and trails. Brutal 300m climb from Otley to Surprise View to start for them!
5 PM

running warm up/down 11:23 [2] 2.06 km (5:32 / km)
shoes: inov8 x talons

Wu and down for hills

running hills 21:00 [5] 2.27 km (9:15 / km)
shoes: inov8 x talons

dirty power hills starting every minute
20 reps with an extra minute break at halfway.

Friday Sep 8, 2017 #

Swimming 55:00 [3]

The Friday swim.
Good stuff, felt strong.

Thursday Sep 7, 2017 #

2 PM

running warm up/down 25:26 [2] 4.6 km (5:32 / km) +60m 5:11 / km
shoes: New Balance 1

To highroyds and back for intervals

running intervals 8:21 [4] 2.5 km (3:20 / km)
shoes: New Balance 1

5x 400m [100m float]
76 - 23
79 - 19
77 - 22
77 - 23
78 - 23

running intervals 15:00 [5] 2.0 km (7:30 / km)
shoes: New Balance 1

5 x 400m this time with a longer standing recovery.
79, 70, 69, 72, 70 - happy enough with times - first one I was just chilling obviously.

Drills 10:00 [1] 0.73 km (13:42 / km)
shoes: New Balance 1

Wednesday Sep 6, 2017 #

running 1:19:40 [3] 15.18 km (5:15 / km) +433m 4:36 / km
shoes: New Balance 1

Chevin danefield one taking in the climbs

Tuesday Sep 5, 2017 #

7 AM

running 20:08 [2] 3.65 km (5:31 / km) +40m 5:14 / km
shoes: New Balance 1

Very easy pre brekkie
4 PM

running warm up/down 11:27 [2] 2.37 km (4:50 / km)
shoes: New Balance 1

Wu

running intervals 20:00 [4] 4.62 km (4:20 / km)
shoes: New Balance 1

4 x 1km start every 5 mins.
3:18, 3:14, 3:13, 3:16
Proper windy down on gravel loop around cricket pitch.
5 PM

running 11:18 [3] 2.3 km (4:55 / km) +50m 4:26 / km
shoes: New Balance 1

Monday Sep 4, 2017 #

running 49:50 [4] 11.8 km (4:13 / km) +100m 4:03 / km
shoes: New Balance 1

10 wu
30 mins harder
9:50 wd

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