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Training Log Archive: Shminty

In the 7 days ending Jan 7, 2018:

activity # timemileskm+m
  Running13 12:42:00 106.47(7:09) 171.34(4:27)
  Strength and Conditioning2 1:00:00
  Drills1 15:00
  Total13 13:57:00 106.47 171.34
  [1-5]13 13:42:00

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MoTuWeThFrSaSu

Sunday Jan 7, 2018 #

10 AM

Running 1:51:57 [2] 26.77 km (4:11 / km)
shoes: Kalenji Trail

Loch Ard Forest
With Fanni, Scott B and Neil for sections.

Saturday Jan 6, 2018 #

10 AM

Running 19:01 [1] 3.84 km (4:57 / km)
shoes: Brooks 10

Running 24:00 [4] 7.45 km (3:13 / km)
shoes: Inov8 X-Talon 212 v3

Callendar Park with Wrighty (and Dale for a bit)
8x3mins
1min off
Didn't feel like 24mins of effort.
HR battery dead.

Running 6:00 [1] 1.4 km (4:17 / km)
shoes: Inov8 X-Talon 212 v3

Running 21:16 [2] 4.87 km (4:22 / km)
shoes: Brooks 10

5 PM

Running 32:47 [1] 6.63 km (4:57 / km)
shoes: Brooks 10

Friday Jan 5, 2018 #

8 AM

Running 1:33:52 [2] 22.16 km (4:14 / km)
shoes: Brooks 10

Stirling loop
Turnarounds at end.
8 PM

Running 24:22 [1] 4.86 km (5:01 / km)
shoes: Brooks 10

Strength and Conditioning 30:00 [1]

Half Squats 6 x4 90,95, 95, 95
Step Ups 8 x3 - 37.5, 37.5, 40kg
Box Jumps - 6x3 up+down 24,27,30 inches
Wobble Cushion (green cushion) ~10mins

Thursday Jan 4, 2018 #

11 AM

Running 16:40 [1] 3.19 km (5:13 / km)
shoes: Kalenji Trail

Running 25:00 [4] 7.56 km (3:18 / km)
shoes: Kalenji Trail

5x5minutes
1min off
round the uni lake

Running 5:00 [1] 1.02 km (4:54 / km)
shoes: Kalenji Trail

Rec

Running 15:52 [1] 3.15 km (5:02 / km)
shoes: Kalenji Trail

6 PM

Running 41:09 [1] 8.67 km (4:45 / km)
shoes: Brooks 10

Wednesday Jan 3, 2018 #

8 AM

Running 1:00:58 [2] 14.07 km (4:20 / km)
shoes: Brooks 10

Icy patches
Strides at end
7 PM

Running 44:47 [1] 8.83 km (5:04 / km)
shoes: Brooks 10

Strength and Conditioning 30:00 [1]

Squats 6 x4 65, 65, 65, 70
Step Ups 8 x3 - 35, 35, 40kg
Box Jumps - upstairs so used equipment only available up there. 6x3 up+down 24,24,27 inches
Wobble Cushion (blue bosu) ~10mins

Tuesday Jan 2, 2018 #

10 AM

Running 23:06 [1] 4.77 km (4:51 / km)
shoes: Brooks 10

Drills 15:00 [0]

Running 16:04 [4] 4.4 km (3:39 / km)
shoes: Brooks 10

Central
Hill by the track
3 sets of 6reps ~200m ~45-47s
Then 4x100m between the sets

Running 32:45 [1] 5.58 km (5:52 / km)
shoes: Brooks 10

Running 2:52 [1] 0.44 km (6:31 / km)
shoes: Brooks 10

Running 4:56 [4] 1.6 km (3:05 / km)
shoes: Brooks 10

Ali wanted to do a mile on the track.
I said no.
Then yes.

Running 12:33 [1] 2.51 km (5:00 / km)
shoes: Brooks 10

7 PM

Running 43:33 [1] 8.76 km (4:58 / km)
shoes: Brooks 10

Monday Jan 1, 2018 #

7 AM

Running 20:19 [1] 4.17 km (4:52 / km)
shoes: Brooks 10

5 PM

Running 1:03:11 [2] 14.64 km (4:19 / km)
shoes: Brooks 10

Random ice patches.
Hill strides on Coneyhill Road

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