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Training Log Archive: Shminty

In the 7 days ending Jan 18, 2015:

activity # timemileskm+m
  Running11 10:02:12 76.04(7:55) 122.37(4:55)
  Cross Trainer1 1:00:00
  Cycling1 1:00:00
  Strength and Conditioning2 51:00
  Drills3 35:00
  Total16 13:28:12 76.04 122.37

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Sunday Jan 18, 2015 #

10 AM

Drills 10:00 [1]

Running 15:21 [2] 3.25 km (4:43 / km)
shoes: Brooks 3

Running 28:15 [4] 7.39 km (3:49 / km)
shoes: Brooks 3

6 x 1km
Canal Road
Compacted snow / ice which wasn't too bad but not quite what I was hoping for. Was trying to push harder especially on the later reps but legs just not responding.
3.06, 3.06, 3.09, 3.11, 3.09, 3.17

Running 12:35 [2] 2.27 km (5:33 / km)
shoes: Brooks 3

Slow run up the hill home.
3 PM

Running 44:48 [2] 8.98 km (4:59 / km)
shoes: Brooks Cascadia 2

Saturday Jan 17, 2015 #

10 AM

Running 1:40:49 [2] 20.33 km (4:58 / km)
shoes: Brooks Cascadia 2

Similar to last week but the opposite way round. Beckett - Quarry - Adel - Meanwood - Woodhouse Ridge. Including a few new paths. Roads were icy and was snowing every so often.
5 PM

Strength and Conditioning 20:00 [1]

Friday Jan 16, 2015 #

6 AM

Running 40:01 [2] 7.71 km (5:11 / km)
shoes: Brooks Cascadia 2

9 AM

Cycling 1:00:00 [1]

Spent the morning cycling round west Barnsley.
6 PM

Running 1:00:03 [2] 12.37 km (4:51 / km)
shoes: Brooks Cascadia 2

Thursday Jan 15, 2015 #

6 AM

Running 39:47 [2] 6.71 km (5:56 / km)
shoes: Brooks Cascadia 2

R hip very stiff. Started feeling OKish after about 30mins but by then was almost back.
5 PM

Drills 10:00 [1]

Running 1:00:01 [2] 12.19 km (4:55 / km)
shoes: Brooks Cascadia 2

Opposite way round the Woodhouse Ridge loop. Struggled to get out the door but felt better as run progressed.

Wednesday Jan 14, 2015 #

Note

Fell off my bike on way to work. Bashed right hip and knee which stiffened up during day. Ok on cross trainer.
7 AM

Strength and Conditioning 31:00 [1]

5 PM

Cross Trainer 15:00 [2]

Cross Trainer 35:00 [4]

6x5mins (1m off) L9,9,9,10,10,10,10
>175bpm

Cross Trainer 10:00 [2]

Tuesday Jan 13, 2015 #

7 AM

Running 40:54 [2] 8.23 km (4:58 / km)
shoes: Brooks Cascadia 2

4 PM

Drills 15:00 [1]

5 PM

Running 38:49 [2] 7.99 km (4:51 / km)
shoes: Brooks Cascadia 2

Left arch still isn't quite right. Was planning on some intervals but 10 mins into this run with Jack turned back for home due to discomfort. Immediately I did this it stopped complaining and ended up doing a bit of an effort round West Park near the end.

Running 10:24 [4] 2.76 km (3:46 / km)
shoes: Brooks Cascadia 2

Running 13:53 [2] 2.74 km (5:04 / km)
shoes: Brooks Cascadia 2

Monday Jan 12, 2015 #

7 AM

Running 36:23 [2] 7.07 km (5:09 / km)
shoes: Brooks Cascadia 2

6 PM

Running 1:00:09 [2] 12.38 km (4:52 / km)
shoes: Brooks Cascadia 2

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