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Training Log: rrgoing

In the last 7 days:

activity # timemileskm+m
  Run5 1:51:47 15.76(7:06) 25.36(4:24) 417
  Gym4 2:10
  Total9 1:53:57 15.76 25.36 417
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Wednesday Nov 13 #

Note

Intervals were hard on two hills extended the first on second round
10 AM

Run (Hill intervals ) 20 [5] 6.0 km (3 / km) +300m 3 / km

Took Ned for hill intervals instead of our usual steady run ,and he is on holiday
So did 2 groups of 4 up hill in badby woods from four angles in all one hour with big hill to start,998 feet on neds phone
2 PM

Gym 20 [2]

Easy gym helping legs

Tuesday Nov 12 #

1 PM

Gym 30 [3]

As per other note
2 PM

Run 10 [5] 1.0 km (10 / km)

Gym ,static weights ,planks ,hamstring exercises and 5 1 minute reps first at 5 mins a km then 4-40,4-30 ,4-15 4-00 hamstring fine vague ache in left lower calf ,after yesterday feeling so ill after run ,my heart stress high intensity easy session

Monday Nov 11 #

10 AM

Run 1:21:54 [3] 12.16 km (6:44 / km) +117m 6:26 / km

Cold but sunny run out of weedon along canal ,round by brockhall and back ,felt the last 3 km ,went along pocket park to start instead of straight out
2 PM

Gym 20 [3]

Gym work light weights 5 mins spin bike to get run out of legs

Sunday Nov 10 #

9 AM

Run 29:13 [4] 5.2 km (5:37 / km)

Had to change plan so short run ,on a clear day ,found working too hard at school so last km slower 5-21 ,5-57 6-00 5-40 5-30 ,legs heavy from cross trainer ,and right knee slightly sore ?

Saturday Nov 9 #

9 AM

Gym 1:00 [3]

Gym session with andrew ,weight machines ,then 10 kg weights steps 30 ,then 35 mins slow uphill stepper
4 PM

Run 10 [3] 1.0 km (10 / km)

Do hamstring cones in cold and rain, second session

Friday Nov 8 #

Note
(rest day)

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