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Training Log Archive: Shminty

In the 7 days ending Dec 28, 2014:

activity

time

miles

Running

8:31:36

66.08

(7:45)

106.35

(4:49)

Strength and Conditioning

55:00

Drills

29:00

Total

9:55:36

66.08

106.35

2:00

0:00

» now

Sunday Dec 28, 2014 #

8 AM

Running 1:40:51 [2] 21.73 km (4:38 / km)
shoes: Brooks Cascadia

Icy run round Chester. Down canal into the city, along the walls, over the old bridge, through Eaton Park and onto Eccleston. Then back along the river into Chester racing a rower for about 15mins - kept alternating the lead but I had the inside corner round the last bend to the boat house. Through Grosvenor Park along more of the walls, through Northgate Village, along the Greenway and back through Newton.

5 PM

Strength and Conditioning 20:00 [1]

Saturday Dec 27, 2014 #

11 AM

Running 42:36 [2] 9.06 km (4:42 / km)
shoes: Brooks 3

Friday Dec 26, 2014 #

9 AM

Drills 12:00 [1]

10 AM

Running 17:10 [2] 3.49 km (4:55 / km)
shoes: Brooks 3

Running 23:15 [4] 6.85 km (3:24 / km)
shoes: Brooks Cascadia

Chester Round the Walls Race
1st
Ran hard but competition wasn't at the same level as the only other time I've done this race (2013) so didn't suffer that much. Looked over my shoulder with 1km to go and thought the guys behind were catching me so put my foot down. Running similar pace to recent parkrun over a slightly longer course with flights of steps and felt better generally so fitness must be improving.
Managed to drop part of the £3k trophy...

C • Chester 3

Running 9:29 [1] 1.56 km (6:05 / km)
shoes: Brooks 3

Thursday Dec 25, 2014 #

9 AM

Running 1:30:00 [2] 18.41 km (4:53 / km)
shoes: Brooks Cascadia

Round the edge of Delamere.

Wednesday Dec 24, 2014 #

8 AM

Running 1:01:40 [2] 12.17 km (5:04 / km)
shoes: Brooks Cascadia

Quarry run.

2 PM

Running 49:33 [2] 10.14 km (4:53 / km)
shoes: Brooks Cascadia

Back in Chester. Saw some camels and a cheetah.

Tuesday Dec 23, 2014 #

7 AM

Running 46:49 [2] 9.0 km (5:12 / km)
shoes: Brooks Cascadia

Standard extended loop through Beckett Park with Jack.

1 PM

Running 37:31 [2] 7.74 km (4:51 / km)
shoes: Brooks Cascadia

Running 10:10 [4] 1.88 km (5:24 / km)
shoes: Brooks Cascadia

Hill Reps above Meanwood Farm with Jack.
First ones I've done so decided on just 10 mins. From path junction just past gate to top of steps on Potternewton Terrace. Achilles twinged on steps on third rep but didn't really complain till warm down.
1.35 (1.12)
1.39(1.12)
1.39(1.12)
1.38

Running 22:32 [2] 4.32 km (5:13 / km)
shoes: Brooks Cascadia

Monday Dec 22, 2014 #

7 AM

Strength and Conditioning 20:00 [1]

5 PM

Drills 17:00 [1]

Strength and Conditioning 15:00 [1]

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