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Training Log Archive: Felly

In the 7 days ending Dec 10, 2017:

activity # timemileskm+m
  Running6 5:53:18 43.2(8:11) 69.53(5:05) 1198
  Cross Training4 3:41:39
  Strength and Conditioning2 2:00:00
  Drills/Mobility1 6:48 0.57(11:55) 0.92(7:24)
  Total9 11:41:45 43.77 70.45 1198
  [1-5]9 11:38:00
averages - weight:72.4kg

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MoTuWeThFrSaSu

Sunday Dec 10, 2017 #

7 AM

Running 1:34:00 intensity: (2:47 @1) + (1:16:25 @2) + (14:48 @3) 18.8 km (5:00 / km) +305m 4:38 / km
ahr:136 max:161 shoes: Nike Zoom Winflo 2

B&B on a very chilly morning, -6°C according to my weather app!! Think that's the coldest run I've ever done. Feeling fine but not particularly good.

Saturday Dec 9, 2017 #

12 PM

Running 23:00 intensity: (1:00 @1) + (19:21 @2) + (2:39 @3) 4.01 km (5:44 / km) +62m 5:19 / km
ahr:137 max:151 shoes: Icebug acceleritas4 - June 16

Running race 29:40 intensity: (10:00 @4) + (19:40 @5) 8.04 km (3:41 / km) +80m 3:31 / km
ahr:162 max:182 shoes: Icebug acceleritas4 - June 16

East District X Country

Enjoyed it a lot and felt really good, just a long way off the pace but not bothered. Absolutely freezing!

Running 23:55 intensity: (1:57 @1) + (16:24 @2) + (3:09 @3) + (2:25 @4) 4.08 km (5:51 / km) +35m 5:37 / km
ahr:139 max:175 shoes: Icebug acceleritas4 - June 16

Friday Dec 8, 2017 #

7 AM

Cross Training (Aquajogging) 1:00:00 [1]

Beth is an aquajogging beast.

Thursday Dec 7, 2017 #

7 AM

Strength and Conditioning 1:00:00 [1]
weight:72.7kg

Running 8:00 [1] 1.6 km (5:00 / km)
shoes: Nike Zoom Winflo 2

To and from gym.
5 PM

Running 1:32:13 intensity: (9:02 @1) + (1:02:23 @2) + (20:48 @3) 15.45 km (5:58 / km) +590m 5:01 / km
ahr:134 max:166 shoes: Salomon Sense Pro 2

Easy seat, then bumped into Bash and Tim on the meadows and did 2 of their intervals for the bants.

Wednesday Dec 6, 2017 #

7 AM

Cross Training (Aquajogging) 55:00 [2]

Reduced squad.
1 PM

Cross Training (Spinning) 1:05:11 intensity: (34:19 @1) + (28:02 @2) + (2:50 @3)
ahr:116 max:159

Tuesday Dec 5, 2017 #

Note

Feeling fine but decided to skip drills this morning and have a lie in.

Another nigh perfect month. "There is no elevator to success, you have to take the stairs." /Thierry 2017/
6 PM

Running 12:08 intensity: (55 @1) + (11:04 @2) + (9 @3) 2.36 km (5:08 / km) +4m 5:06 / km
ahr:131 max:146 shoes: Salomon Sense Pro 2

Drills/Mobility 6:48 intensity: (33 @1) + (5:48 @2) + (27 @3) 0.92 km (7:24 / km)
ahr:132 max:158 shoes: Salomon Sense Pro 2

Running tempo 36:00 intensity: (6:00 @3) + (15:00 @4) + (15:00 @5) 9.16 km (3:56 / km) +50m 3:49 / km
ahr:170 max:190 shoes: Salomon Sense Pro 2

6 x 5 mins [1 min]

Had plenty of pent up frustrations to run out of me tonight and my legs were most helpful. Very happy, I'm back baby!

This time last year I was running above 4 mins/k...

Lost my hr monitor :(

Running intervals 9:53 intensity: (1 @2) + (9:51 @3) + (1 @4) 1.84 km (5:22 / km) +2m 5:20 / km
ahr:160 max:170 shoes: Salomon Sense Pro 2

Strides. Up to 10 now, probably a good amount to stick at.

Running 18:29 intensity: (11 @1) + (5:56 @2) + (12:22 @3) 2.98 km (6:12 / km) +71m 5:32 / km
ahr:144 max:158 shoes: Salomon Sense Pro 2

Monday Dec 4, 2017 #

5 PM

Cross Training (Spinning) 15:11 intensity: (1:30 @0) + (11:30 @1) + (2:08 @2) + (3 @3)
ahr:98 max:147

Pre gym.

Cross Training (Spinning) 26:17 intensity: (2:15 @0) + (20:33 @1) + (3:29 @2)
ahr:104 max:135

Post gym with Laura.

Strength and Conditioning 1:00:00 [1]
weight:72.2kg

100kg on the hip thrusters now thanks to Alex...grim!

Running 6:00 [1] 1.2 km (5:00 / km)
shoes: Nike Zoom Winflo 2

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