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Training Log: The Skunk

In the last 7 days:

activity # timemileskm+m
  Running 7 6:36:03 56.92(6:57) 91.61(4:19) 746
  Strength and Conditioning2 1:30:00
  Total9 8:06:03 56.92 91.61 746
  [1-5]8 7:36:03
«
1:56
0:00
SaSuMoTuWeThFr

Thursday Jan 17 #

3 PM

Running 14:57 [3] 3.48 km (4:17 / km) +41m 4:03 / km
ahr:129 max:151 shoes: Nike Vomero 13

Easy 40 + hill strides. Some serious gym DOMS. Very nice day out

Running 10:09 [3] 1.28 km (7:55 / km) +30m 7:05 / km
ahr:116 max:144 shoes: Nike Vomero 13

Running 24:38 [3] 5.78 km (4:16 / km) +46m 4:06 / km
ahr:137 max:150 shoes: Nike Vomero 13

Wednesday Jan 16 #

7 AM

Strength and Conditioning 1:00:00 [1]

Big money
3 PM

Running 56:23 [3] 13.41 km (4:12 / km) +116m 4:02 / km
ahr:134 max:151 shoes: Nike Vomero 13

Easy with Max and Oskar, gym started to creep into the legs by the end but good fun. Questionable route

Tuesday Jan 15 #

6 PM

Running warm up/down 14:10 [2] 3.19 km (4:27 / km)
shoes: Nike Vomero 13

Running intervals 43:11 [4] 11.83 km (3:39 / km)
shoes: Nike Peg Turbo

2 x ( 8 mins [2 mins], 4 mins [2 mins], 2 mins [7:30 mins] )
Very windy but felt pretty good and working well with Max, Elisha and James with Oskar just about hanging on. All went a bit downhill in the last min of the second 4 mins due to some stomach issues and had to cut the 2 mins off with 40s to go. Ah well, no worries.

Running 8:27 [3] 1.58 km (5:20 / km)
shoes: Nike Peg Turbo

4 x 30s [2 mins]

Running warm up/down 15:04 [2] 3.0 km (5:02 / km) +11m 4:56 / km
shoes: Nike Vomero 13

Monday Jan 14 #

Note

No doubles this week and roughly 6:30 hours of running and 90ish k. Raced a few weeks on the trot and don’t want to over cook it.
7 AM

Running 46:41 [3] 10.6 km (4:24 / km) +94m 4:13 / km
ahr:147 max:168 shoes: Nike Vomero 13

Easy morning around the Killing Fields with Oskar and Max.
6 PM

Strength and Conditioning 30:00 [0]

Sunday Jan 13 #

10 AM

Running 1:30:27 [3] 19.75 km (4:35 / km) +311m 4:15 / km
shoes: Nike Vomero 13

Lovely run from Nethy Bridge to Loch Morlich with Tim, Tam and Sasha. Then an extra 15 mins or so solo at the end to round it up to 90.

Saturday Jan 12 #

8 AM

Running 12:51 [3] 2.72 km (4:43 / km) +15m 4:36 / km
shoes: Nike Vomero 13

Shake out
11 AM

Running warm up/down 15:24 [2] 3.28 km (4:42 / km) +2m 4:41 / km
shoes: Nike Vomero 13

Running race 26:13 [5] 8.36 km (3:08 / km) +80m 3:00 / km
shoes: Nike Victory XC 3

Great Stirling XC - 15th
Felt quite tired for the first two laps and a bit of a shock to the system but then settled in well and caught up with a good group. Felt good for the next 3 big laps and then struggled on the last lap in the wind. Happy with the run.

Running warm up/down 17:28 [2] 3.34 km (5:14 / km)
shoes: Nike Vomero 13

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