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Training Log Archive: Shminty

In the 7 days ending Jan 22, 2017:

activity

time

miles

Running

13:21:11

104.78

(7:39)

168.62

(4:45)

540

Strength and Conditioning

35:00

Drills

30:00

Total

14:26:11

104.78

168.62

540

[1-5]

13:31:11

2:37

0:00

» now

Sunday Jan 22, 2017 #

8 AM

Running 21:10 [2] 4.05 km (5:14 / km)
shoes: Karrimor Road 2

4 PM

Running 21:36 [2] 4.4 km (4:55 / km)
shoes: Karrimor Road 2

Drills 5:00 [1]
shoes: Karrimor Road 2

Running 14:10 [5] 4.8 km (2:57 / km)
shoes: Karrimor Road 2

8x600m, 2 min recovery
On the grass track at the Uni. Third lane as the middle two were shut.
Solo except 6th and 8th with Oystein.
This felt like very hard work for not very quick times. Probably a combination of too much running in last few days and heat (30C in shade).

Running 21:58 [2] 4.01 km (5:29 / km)
shoes: Asics

Saturday Jan 21, 2017 #

7 AM

Running 21:54 [1] 4.25 km (5:09 / km)
shoes: Karrimor Road 2

Running 16:55 [4] 5.0 km (3:23 / km)
shoes: Karrimor Road 2

Potchestroom Parkrun
First non-UK parkrun!
2 laps of a mostly grassy path. A part from the first 1km ran solo. Crossed a narrowish bridge 4 times and had to stop the last 2 times as there was just too many people on it to run... But a part from that it was quite a nice course.

Running 16:48 [2] 3.5 km (4:48 / km)
shoes: Karrimor Road 2

5 PM

Running 19:33 [1] 3.81 km (5:08 / km)
shoes: Karrimor Road 2

Round the Uni sports fields.

Drills 20:00 [0]

Running 27:03 [2] 6.04 km (4:29 / km)
shoes: Karrimor Road 2

Friday Jan 20, 2017 #

8 AM

Running 1:40:36 [2] 20.31 km (4:57 / km) +270m 4:39 / km
shoes: Karrimor Trail

With Oystein round the 20km loop. Last run in Dullstroom.

6 PM

Running 35:41 [1] 7.01 km (5:05 / km)
shoes: Karrimor Road 2

Easy after arriving in Potchestroom. Feels a bit like we've arrived in an American college town.
Strides

Thursday Jan 19, 2017 #

8 AM

Running 21:12 [1] 4.34 km (4:53 / km)
shoes: Karrimor Road 2

11 AM

Running 15:37 [2] 2.92 km (5:21 / km)
shoes: Karrimor Trail

Running 14:15 [4] 2.4 km (5:56 / km) +270m 3:48 / km
shoes: Karrimor Trail

3 hill reps up the 'mountain'
Testing the body after not feeling 100% previous couple of days.

Running 8:20 [2] 1.6 km (5:12 / km)
shoes: Karrimor Trail

Jog back down.

Running 14:44 [2] 2.49 km (5:55 / km)
shoes: Karrimor Trail

5 PM

Running 1:01:44 [1] 12.69 km (4:52 / km)
shoes: Karrimor Road 2

Easy with Nico up the railway

Wednesday Jan 18, 2017 #

8 AM

Running 34:32 [1] 7.01 km (4:56 / km)
shoes: Karrimor Road 2

With Sindre for fist half.

4 PM

Running 1:10:51 [1] 14.44 km (4:54 / km)
shoes: Karrimor Road 2

Mostly with Nico.
Strides at end.

Tuesday Jan 17, 2017 #

9 AM

Running 1:01:10 [2] 13.29 km (4:36 / km)
shoes: Karrimor Trail

New road up to the dam then along the railway. Sun is back.

12 PM

Strength and Conditioning 35:00 [0]

4 PM

Running 1:01:23 [2] 13.2 km (4:39 / km)
shoes: Karrimor Trail

Lakenvlei Forest - near Belfast. Felt gradually worse as the run went on...eaten something dodgy?

Monday Jan 16, 2017 #

8 AM

Running 46:00 [2] 10.01 km (4:36 / km)
shoes: Karrimor Trail

4 PM

Running 19:26 [2] 4.16 km (4:40 / km)
shoes: Karrimor Trail

Drills 5:00 [1]

Running 28:30 [4] 8.67 km (3:17 / km)
shoes: Karrimor Trail

Elandskloof - wet and muddy today!
With Yannick

2km 6.50
(90s)
2km 6.45

(~90s)
5x100m
(~90s)

2km 6.47
(90s)
1.17km 3.47
(3.18)
1km 3.06

Guts playing up a bit recently and ended up having to interrupt the last rep.

Running 10:00 [2] 1.15 km (8:42 / km)
shoes: Karrimor Trail

Recoveries

Running 16:03 [2] 3.07 km (5:14 / km)
shoes: Karrimor Trail

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