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Training Log: Shminty

In the last 7 days:

activity # timemileskm+m
  Running4 3:06:51 24.69(7:34) 39.73(4:42) 280
  Strength and Conditioning1 30:00
  Drills1 15:00
  Total4 3:51:51 24.69 39.73 280
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Tuesday Apr 17 #

9 AM

Running 39:58 [1] 7.36 km (5:26 / km)
shoes: Kalenji Trail

Running 6:02 [5] 1.12 km (5:23 / km) +280m 2:24 / km
shoes: Kalenji Trail

15 minutes of running up and down the steps from Back O'Hill Road up Gowan Hill. Couldn't push on the downs though as was wet and slippery.

First one at 26s then mostly 21/22s and finished on a 20s. 35-38s down.

16 reps. O map says 17.5 metres of climb on each.
7 PM

Running 18:13 [1] 3.67 km (4:58 / km)
shoes: Brooks 10 #2

Drills 15:00 [1]

Running 9:54 [5] 3.6 km (2:45 / km)
shoes: Brooks 10 #2

Central
6x600m on the track
3 mins recovery

Plan was 7 but had started dying at 5 so not much point carrying on.

Running 7:00 [1] 1.0 km (7:00 / km)
shoes: Brooks 10 #2

Bit of jogging in recoveries

Running 20:05 [1] 3.75 km (5:21 / km)
shoes: Brooks 10 #2

Felt like death.

Monday Apr 16 #

9 AM

Running 1:00:47 [2] 14.41 km (4:13 / km)
shoes: Brooks 10 #2

Chester
8 PM

Running 24:52 [1] 4.82 km (5:10 / km)
shoes: Brooks 10 #2

Strength and Conditioning 30:00 [1]

Lunge 12 12.5kg
Half Squats 6 x4 115, 115, 115, 120kg
Step Ups 8 x3 - 47.5kg
Walking Lunges 15 x2 12.5kg
Blue Bosu ~10mins

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