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Training Log: Csmith

In the last 7 days:

activity # timemileskm+m
  Running6 3:58:14 33.13(7:12) 53.31(4:28) 245
  Total6 3:58:14 33.13(7:12) 53.31(4:28) 245
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ThFrSaSuMoTuWe

Monday Mar 18 #

Note

Last big week of training before tapering down for Exmoor ultra starting to get excited

Saturday Mar 16 #

8 AM

Running warm up/down 19:25 [3] 4.07 km (4:46 / km) +16m 4:41 / km

9 AM

Running tempo (crewe park run) 19:20 [3] 5.0 km (3:52 / km) +51m 3:41 / km

oh no! legs felt awful in the warm up and just awful all the way round heavy and aching should have listened to my head and taken a day off yesterday!

Running warm up/down 19:35 [3] 4.0 km (4:54 / km) +22m 4:46 / km

slogging home feeling very disappointed

Friday Mar 15 #

10 AM

Running 29:59 [3] 6.15 km (4:53 / km) +22m 4:47 / km

30 mins in muddy fields
7 PM

Running 44:10 [3] 10.06 km (4:23 / km) +32m 4:19 / km

easy day

Thursday Mar 14 #

10 AM

Running (shake out) 28:25 [3] 6.01 km (4:44 / km) +21m 4:39 / km

7 PM

Running 1:17:20 [3] 18.02 km (4:17 / km) +81m 4:12 / km

With harriers->
1 mile warm up
5 mile tempo 3:55 per km
1 mile cool down
Solo->
4 miles

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