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Training Log Archive: Lara Croft

In the 7 days ending Jan 8, 2017:

	activity	#	time	miles		km		+m
	Road moderate	2	3:28:44	24.52	(8:31)	39.46	(5:17)	140
	Road Run Easy	4	3:04:18	18.44	(10:00)	29.68	(6:13)	40
	Technical Exs	2	2:10:00	9.0	(14:27)	14.48	(8:59)	90
	Easy/hill reps	1	1:17:01	6.21	(12:24)	9.99	(7:42)	50
	Total	9	10:00:03	58.17	(10:19)	93.61	(6:25)	320
averages - sleep:8.1

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Sunday Jan 8, 2017 #

Road moderate (flat running) 2:27:34 [2] 17.52 mi (8:25 / mi) +70m 8:19 / mi
slept:8.0 shoes: Adidas Boston Boost

15 mins slow to warm up, then settled into an ave 8m per mile pace. Legs felt fine, and in spite of tiredness two hours in, still felt relatively strong. Pleased with the run.

Saturday Jan 7, 2017 #

7 AM

Road Run Easy 44:00 [1] 4.65 mi (9:28 / mi)
slept:9.3 shoes: Nike Structure 17

Easy run, little heavy legged. Small climb at the end of the run was draining, however no real issues.

Friday Jan 6, 2017 #

6 AM

Easy/hill reps (road/trail) 1:17:01 [2] 6.21 mi (12:24 / mi) +50m 12:06 / mi
slept:8.25 shoes: Adidas

Easy run for 31 mins, then hill repeats 8x20 secs with 2' rest between reps. Easy return run 30 mins. last three reps started to feel quads working hard, however maintained form and felt like a productive quality session. No issues

6 PM

Note

Gym session. core strengthening, planks, push ups, crunches, back extensions. Calf strengthening single legged and double leg weighted. squat jumps, high knee step and calf raises

Thursday Jan 5, 2017 #

6 AM

Technical Exs (Tech ex #3) 1:05:00 [3] 4.5 mi (14:27 / mi) +60m 13:52 / mi
slept:8.15 shoes: Nike Structure 17

Easy 19 mins, followed by 3x tech exs #3, ending with 17 mins easy run.Legs feeling great, tech exs wiped them out! Ok for first set, however feeling it in quads and struggling with cardio for set 2 and 3. Great session felt that I was working hard, better hill than last week, however it was on trail (albeit good metaled path) and fairly steep at the top.

Wednesday Jan 4, 2017 #

7 AM

Road moderate (canal run) 1:01:10 [3] 7.0 mi (8:44 / mi) +70m 8:29 / mi
slept:8.15 shoes: Nike Structure 17

Easy first 5 mins while legs settled into moderate pace 8 min per mile. Maintained for another 35 mins, however legs got tired easy today and had to slow it down to about 8.30 pace for the last 25 mins (although this included a steep drawn out hill to get back home). No other issues. Followed session with strides x6

6 PM

Note

Strengthening, General core including push ups, v sits, step ups, calf raises (single and double, using body weight and 50kg weight. Squat jumps and box jumps. planks, mountain climbers

Tuesday Jan 3, 2017 #

6 AM

Technical Exs (easy run + tech exs) 1:05:00 [2] 4.5 mi (14:27 / mi) +30m 14:09 / mi
slept:8.0 shoes: Nike Structure 17

Easy run with Tech Ex 1 x5 sets. Tentative on the run as icy underfoot, legs feel good and no issue with achilles, (pleased about). Managed tech exs no issues, good form throughout. A little more tired in legs on the return run following session.

6 PM

Road Run Easy (flat road) 47:00 [1] 4.0 mi (11:45 / mi) +40m 11:24 / mi
shoes: Adidas

Easy run, legs feeling heavy this evening, no issues with achilles (pleased about that) took it really easy just to keep the legs turning over.

Monday Jan 2, 2017 #

7 AM

Road Run Easy (Easy road) 49:53 [1] 5.07 mi (9:50 / mi)
slept:7.0 shoes: Nike Structure 17

Easy road run, icy, so tentative on feet. Otherwise, felt a little heavy legged although nothing major.

5 PM

Road Run Easy (Road run) 43:25 [1] 4.72 mi (9:12 / mi)
shoes: Nike Structure 17

Easy road run, not as icy. Legs didn't feel as heavy as they did this morning, although achilles a little sore (lt and rt), nothing new, had it before. Otherwise, pleased that i wasn't feeling as tired in the legs.

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