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Training Log: Shminty

In the last 7 days:

activity # timemileskm+m
  Running10 8:21:42 64.26(7:48) 103.42(4:51) 500
  Strength and Conditioning1 30:00
  Total10 8:51:42 64.26 103.42 500
«
2:19
0:00
WeThFrSaSuMoTu

Sunday Dec 9 #

8 AM

Running 19:44 [1] 3.86 km (5:07 / km)
shoes: Asics Nimbus 18

Running 19:02 [4] 5.5 km (3:28 / km)
shoes: Asics Nimbus 18

Limited time so not much warm up.
Carse
~6,5.5,5.5,2mins
5 PM

Running 44:32 [1] 9.19 km (4:51 / km)
shoes: Asics Nimbus 18

Chester

Saturday Dec 8 #

6 AM

Running 31:57 [1] 6.13 km (5:13 / km)
shoes: Asics Nimbus 18

4 PM

Running 1:00:02 [2] 14.05 km (4:16 / km)
shoes: Asics Nimbus 18

Friday Dec 7 #

8 AM

Running 29:09 [1] 5.42 km (5:23 / km)
shoes: Asics Nimbus 18

Strength and Conditioning 30:00 [1]

Squats 10x3sets 70,70,75kg
- Hip Flexor 10x3sets 14kg
Step Ups 8x3sets 50kg
Deadlifts 10x3sets 37.5kg
Medicine Ball balancing + lunges onto bosu
11 AM

Running 1:20:10 [2] 14.78 km (5:25 / km)
shoes: Kalenji Trail

Dumyat with Lewis
Only 2 hours after weights...legs were feeling it!

Thursday Dec 6 #

8 AM

Running 28:56 [2] 6.4 km (4:31 / km)
shoes: Asics Nimbus 18

6 PM

Running 43:20 [1] 7.96 km (5:27 / km)
shoes: Asics Nimbus 18

Running 22:48 [4] 6.81 km (3:21 / km)
shoes: Asics Nimbus 18

Fartlek
~10m,5m,4m,40s,30s,30s,1m,40s

Wednesday Dec 5 #

11 AM

Running 1:31:04 [2] 17.2 km (5:18 / km) +500m 4:37 / km
shoes: Kalenji Trail

10 PM

Running 30:58 [1] 6.12 km (5:04 / km)
shoes: Asics Nimbus 18

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Injuries

L FootAnkle Sprain45+days
R Hip/PelvisHip Pain118+days
R Lower LegOther2,013+days
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Recent Weeks:

Week
Ending
Training hours by intensity
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15
Dec 9
Dec 2
Nov 25
Nov 18
Nov 11

Week
Ending
Training hours by activity
01234567891011121314
15
Dec 9
Dec 2
Nov 25
Nov 18
Nov 11

Week
Ending
Training kilometers by activity
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150
Dec 9
Dec 2
Nov 25
Nov 18
Nov 11

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