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Training Log Archive: wooders

In the 7 days ending Dec 10:

activity # timemileskm+m
  running11 7:13:45 53.34(8:08) 85.85(5:03) 1587
  S+C2 35:00
  Drills1 10:27 0.41(25:29) 0.66(15:50)
  Total12 7:59:12 53.75 86.51 1587

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MoTuWeThFrSaSu

Sunday Dec 10 #

7 AM

running 30:02 [3] 6.1 km (4:55 / km) +90m 4:35 / km
shoes: Nike zoom vomero 11

For my mental well being as supposed to physical. Been fighting my body this week, thankfully next week involves some x-training so that should iron out the niggles. Disappointing lack of snow.

Saturday Dec 9 #

running 1:00:56 [2] 11.35 km (5:22 / km) +295m 4:45 / km
shoes: Nike zoom vomero 11

Dark snowy lonely riv

S+C 20:00 [1]

core and more whilst in the gym

Friday Dec 8 #

S+C 15:00 [1]

3 PM

running 54:31 [3] 11.23 km (4:51 / km) +292m 4:18 / km
shoes: Nike zoom vomero 11

Thursday Dec 7 #

6 AM

running 26:39 [3] 5.01 km (5:19 / km) +104m 4:49 / km
shoes: Nike zoom vomero 11

another short wake up job before lib
4 PM

running 41:08 [4] 9.5 km (4:20 / km) +128m 4:03 / km
shoes: Nike zoom vomero 11

10 up
20 tempo at 3:37m/km (felt much harder than it should)
10 down

Wednesday Dec 6 #

running 1:27:12 [2] 16.54 km (5:16 / km) +404m 4:42 / km
shoes: Nike zoom vomero 11

Easy first 6km with the Shuoc gang before venturing on alone. Avoided top path as tenty's headtorch wasn't great and I didn't fancy stacking it. Could have been longer, could have been better but fuck it just getting through this week.

Tuesday Dec 5 #

6 AM

running 31:06 [2] 6.04 km (5:09 / km) +89m 4:48 / km
shoes: Nike zoom vomero 11

Earliest yet
5 PM

running 28:52 [3] 5.39 km (5:21 / km) +29m 5:13 / km
shoes: Nike zoom vomero 11

To track
6 PM

Drills 10:27 [1] 0.66 km (15:50 / km)
shoes: Nike zoom vomero 11

running 22:30 [4] 5.13 km (4:23 / km)
shoes: Nike zoom vomero 11

4 x 1200 starting every 6 minutes.
3:41, 3:46, 3:47, 3:47
Felt like shit but ground it out.. evidently ran too hard for number 1. On a positive note, ran 4:03, 3:57, 3:53 3:53 for the same session in September.

running 5:15 [4] 0.85 km (6:11 / km)
shoes: Nike zoom vomero 11

4 x 100 to finish
7 PM

running warm up/down 16:10 [2] 3.21 km (5:02 / km) +38m 4:45 / km
shoes: Nike zoom vomero 11

Monday Dec 4 #

6 AM

running 29:24 [3] 5.5 km (5:21 / km) +118m 4:50 / km
shoes: Nike zoom vomero 11

Easy early. Gonna be deep in the dissertation for the next week. Will try to train around it as much as possible.
Probably won’t run again today as I’ve been neglecting strength work and really need to sort out my right hip/flute region before it becomes problematic. So s+c instead of a run this afternoon.

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