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Training Log Archive: Lara Croft

In the 7 days ending Feb 19, 2017:

	activity	#	time	miles		km		+m
	Specific End	1	4:10:06	20.93	(11:57)	33.68	(7:25)	874
	Easy/hill reps	2	2:35:00	14.05	(11:02)	22.61	(6:51)	570
	Road Run Easy	3	1:59:53	12.34	(9:43)	19.86	(6:02)	40
	Treadmill	2	1:27:00	7.73	(11:15)	12.44	(7:00)
	Road moderate	1	1:06:00	7.69	(8:35)	12.38	(5:20)	150
	Trail Run Easy	1	45:00	4.7	(9:34)	7.56	(5:57)
	Total	9	12:02:59	67.44	(10:43)	108.53	(6:40)	1634
averages - sleep:7.5

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Sunday Feb 19, 2017 #

9 AM

Specific End (Trail) 4:10:06 [2] 20.93 mi (11:57 / mi) +874m 10:35 / mi
slept:7.25 shoes: Roclight 245

Specific Endurance, started steady, with no tiredness. Really pleased with this run, ran everything. Never done that on this route before. it's been a 18 months since I did this exact route and legs are clearly stronger, super super happy. Everything ok throughout the run until the last hour when the fatigue started to come into legs. Right glute twinging a little however nothing major.

Saturday Feb 18, 2017 #

11 AM

Easy/hill reps 1:40:00 [2] 8.35 mi (11:59 / mi) +500m 10:06 / mi
slept:9.25

15 mins warm up, x4 hill reps and warm down. chose a trail, however muddy in places that affected grip/pace. Will choose a road next time. Nonetheless, steady reps, possible tried to pace myself too reservedly so put an effort in the last rep, felt like that effort should have been in them all not just the last one! Legs felt good, still feeling generally heavy, making all running harder that it should be.

Friday Feb 17, 2017 #

6 AM

Easy/hill reps (20 sec hillls) 55:00 [2] 5.7 mi (9:39 / mi) +70m 9:18 / mi
slept:7.3 shoes: Nike Lunerlon

Easy road/trail, x8 hill repeats, warm down. Feeling stronger and less sluggish today. Hill reps felt easier than the last few weeks. Happy with the session.

Thursday Feb 16, 2017 #

7 AM

Trail Run Easy (trail undulating) 45:00 [1] 4.7 mi (9:34 / mi)
slept:8.25 shoes: Nike Lunerlon

Easy run on undulating trail, ran to feel, so no GPS. miles are aprox. Feeling a little sluggish took ages (20 mins) to warm up and settle into a percieved easy pace which was adjusted to accommodate the small climbs. No gripes .

5 PM

Treadmill (easy run) 45:00 [1] 4.0 mi (11:15 / mi)
shoes: Adidas Boston Boost

Easy run post gym session. Really easy pace, warmed up after about 15 mins, then settled into a easy pace. settled at 10kmp for last 10-15 mins, legs felt great, much better than this morning, felt surprisingly fresher. No issues.

Note

Gym session - calves/ drills

Wednesday Feb 15, 2017 #

Road moderate (canal run) 1:06:00 [3] 7.69 mi (8:35 / mi) +150m 8:06 / mi
slept:7.15 shoes: Adidas Boston Boost

Moderate run (to work). Kept as flat as I could however two hills in it. Found this a tough session in terms of maintaining 8mpm pace (other than on the hills where pace was moderated by perceived effort) Simply still feeling generally heavy. No issues otherwise and pleased to have completed the session as planned. No calf/heel issues :)

Road Run Easy (run home) 16:25 [1] 1.65 mi (9:57 / mi) +10m 9:46 / mi

Easy run home from work, very easy plod. suprisingly not feeling tired from this mornings effort.

6 PM

Note

Exs at home as per recommendation.

Tuesday Feb 14, 2017 #

Road Run Easy (Easy runq) 46:36 [1] 4.8 mi (9:42 / mi)
slept:5.3 shoes: Adidas

Restless night and woke super early. Coupled with a later night meant i've not had enough rest/sleep. Completed an easy run, no issues otherwise.

5 PM

Note

Calf strengthening, including drills with hand held weights.

6 PM

Treadmill (Easy) 42:00 [1] 6.0 km (7:00 / km)
shoes: Adidas

Easy post gym treadmill run. Walked for the first couple of mins then a really easy run as way to hot, forgot to take a T-shirt so ran in a winter hoody! ahem Sweating like a pig, feeling like a fox. No issues.

Monday Feb 13, 2017 #

5 PM

Road Run Easy (Tech exs) 56:52 [1] 5.89 mi (9:39 / mi) +30m 9:30 / mi
slept:8.2 shoes: Adidas

Easy flat run on path. No tiredness in legs from the weekend. Still feeling generally heavy however. Steady pace, the finished with x3 tech exs Again no issue. Heel no problem.

7 PM

Note

Completed specific exs. No issues.

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