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Training Log: Special D

In the last 7 days:

activity # timemileskm+m
  Running5 2:20:08 18.6(7:32) 29.94(4:41) 500
  S and C2 1:05:00
  Drills1 30:00 2.49(12:04) 4.0(7:30)
  Total7 3:55:08 21.09 33.94 500
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Wednesday Nov 14 #

2 PM

Running race 17:32 [5] 5.14 km (3:25 / km)
shoes: Saucony HAVOK

St Albans XC - 9th, first from bingbong and team was 3rd. Very fast course but with a long headwind section - DOMS from plyometrics on Sunday has finally worn off so I was feeling OK. Went out slightly too hard with 3:12 first km so was kinda just clinging on the whole way. 5km split 17:06

Running warm up/down 18:00 [2] 4.0 km (4:30 / km)
shoes: Inov8 X-Talon 225

Sunday Nov 11 #

Running (Easy run) 42:00 [2] 6.2 km (6:46 / km) +300m 5:27 / km

Easy run with Stan on Arthur’s Seat. Sore legs made it a bit of a short one but it was fun. A bit slippy without trail shoes but let the record show that I ran down more than I slid...

S and C (Plyometrics) 45:00 [3]
shoes: ASICS Gel DS-Trainer 23

Working through some plyometric exercises - not anything hard but looking mainly at tekkers. Definitely gonna slot some of these exercises in when I next do S and C.

Saturday Nov 10 #

10 AM

Running tempo 9:36 [5] 3.0 km (3:12 / km)
shoes: ASICS Gel DS-Trainer 23

3k time trial at the Meadows. 3:10, 3:18, 3:08.
Went out pretty hard and the legs felt heavy on the second lap but got a second wind for the last km.

Running warm up/down 18:00 [2] 3.6 km (5:00 / km)
shoes: ASICS Gel DS-Trainer 23

12 PM

Drills hills 30:00 [3] 4.0 km (7:30 / km)

Downhill and uphill tekkers - learning to run like the graceful Mr Stan Heap
1 PM

S and C 20:00 [3]

Testing for imbalance between left and right side for strength and flexibility

Friday Nov 9 #

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Inov8 X-Talon 225

1 PM

Running hills 25:00 [5] 6.0 km (4:10 / km) +200m 3:34 / km
shoes: Inov8 X-Talon 225

Managed to find a 'hill' so i ran up it lots of times

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