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Training Log Archive: Lara Croft

In the 7 days ending Nov 20, 2016:

	activity	#	time	miles		km		+m
	Moderate Trail	2	2:02:45	14.61	(8:24)	23.51	(5:13)	158
	Technical Exs	2	1:37:00	5.81		9.35		100
	Progressive Run	1	1:12:00	7.71	(9:20)	12.41	(5:48)	120
	Easy/hill reps	1	1:07:00	6.71	(9:59)	10.8	(6:12)	100
	Road Run Easy	1	1:06:00	6.87	(9:36)	11.06	(5:58)	70
	Total	7	7:04:45	41.71		67.13		548
averages - sleep:7

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Sunday Nov 20, 2016 #

7 AM

Moderate Trail (Road/trail) 1:02:00 [2] 7.05 mi (8:48 / mi) +40m 8:39 / mi
slept:6.3 shoes: Dynamic Ultra

15 mins to warm up before then settling into a moderate pace. Slower then previously, again due to ice on path/road. Avoided as much road as possible once on Hadrians wall path, easier to run on.

11 AM

Note

3 hour walk (flat coastline)

Saturday Nov 19, 2016 #

7 AM

Progressive Run (road/trail) 1:12:00 [2] 7.71 mi (9:20 / mi) +120m 8:54 / mi
slept:8.0 shoes: Adidas

Progressive run started real easy pace and steadily increased. Didn't get above 7.45 pace however as icy. Otherwise no issues

Friday Nov 18, 2016 #

6 AM

Easy/hill reps (canal towpath) 1:07:00 [2] 6.71 mi (9:59 / mi) +100m 9:33 / mi
slept:7.1 shoes: Adidas

Easy run, 30 mins x6hill sprints, Easy run 30 mins. Very gentle run. Legs felt great on the hill reps, seemed to glyde up the hills, definately feeling stronger in the legs these days. finished with stride outs x6. Another great session.

6 PM

Note

Core strenthening planks, v sits, pushups, dips and pull ups.
Calves: 3x25 single leg, 3x8 with 5kg weight (single leg), x20 squat jumps,

Thursday Nov 17, 2016 #

7 AM

Note

x30 single legged calf raises LT/RT

6 PM

Technical Exs (At track) 50:00 [2] +20m
slept:7.3 shoes: Adidas

Easy warm up/down. Tech Exs #2. Legs felt tight on warm up, however loosened in time for session. Quality maintained throughout, less tiring than Tuesday's session. No problems with the faster running.

Wednesday Nov 16, 2016 #

7 AM

Moderate Trail (canal run) 1:00:45 [3] 7.56 mi (8:02 / mi) +118m 7:40 / mi
slept:7.2 shoes: Adidas Boston Boost

Canal towpath run, mostly metaled path. x1 mile to warm up, legs felt tired initially, however soon settled into a moderate pace ave about 7.30. Felt like a quality run, hill to climb back home at the end, so adjusted pace accordingly. Great run.... no f*%"**$g rain...

6 PM

Note

Calve exs: single leg calf raises using 10kg barbell and step 3x20 L/R
Stepper 30 mins
double calf press 3x10: 52kg
Core exs: Pushups x55
V sit ups x20
back extensions
Planks

Tuesday Nov 15, 2016 #

6 AM

Technical Exs (Moderate&tech exs) 47:00 [3] 5.81 mi (8:05 / mi) +80m 7:45 / mi
slept:7.0 shoes: Adidas

Moderate run, including warm up. Tech exs 3x #1 with 30 sec recovery and 2min between sets. First set hardest whilst getting used to the different exs, following reps concentrated on quality. Added B-skips 50m. Hard work to maintain the quality of the session however managed it. Ended with moderate for the remaining 20 mins, coped ok although overall pace was approx 7.35 min per mile. Weather crap, pouring with rain, some undulations.

Monday Nov 14, 2016 #

6 AM

Road Run Easy (canal towpath) 1:06:00 [2] 6.87 mi (9:36 / mi) +70m 9:19 / mi
slept:6.36 shoes: Nike Structure 17

Easy canal towpath, legs feeling ok, no tiredness, and starting to be aware of the lack of power in the calves now it been pointed out. Shocking. Otherwise no issues finished with x8 strideouts.

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