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Training Log Archive: Skunkie

In the 7 days ending Oct 1, 2017:

activity	#	time	miles		km		+m
Running	5	5:56:18	47.9	(7:26)	77.08	(4:37)	1082
Drills	3	16:15	1.38	(11:46)	2.22	(7:19)	2
Total	5	6:12:33	49.28	(7:34)	79.3	(4:42)	1084

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Saturday Sep 30, 2017 #

11 AM

Running warm up/down 19:03 [2] 4.02 km (4:45 / km) +39m 4:31 / km
ahr:144 max:166 shoes: Nike zoom elite 9

Running tempo 30:01 [4] 8.78 km (3:25 / km) +58m 3:19 / km
ahr:164 max:187 shoes: Nike zoom elite 9

30 min tempo with Will. Feel quite good. Really comfortable for the first 20 mins and then a little tougher for the last 10 but felt like I could have easily carried on.
Think I lost concentration a little bit on k 5 and 6 because paced slowed a little. Good sesh

Drills 4:11 [2] 0.62 km (6:48 / km) +2m 6:41 / km
ahr:145 max:160 shoes: Nike zoom elite 9

Strides

Running warm up/down 18:37 [2] 4.01 km (4:39 / km) +34m 4:27 / km
ahr:147 max:162 shoes: Nike zoom elite 9

Friday Sep 29, 2017 #

Note
(rest day)

Side of L knee a bit sore, think it’s ITB being tight. So rest day today, I’m due one anyway.

Thursday Sep 28, 2017 #

4 PM

Running warm up/down 20:19 [2] 4.31 km (4:43 / km) +12m 4:39 / km
ahr:127 max:146 shoes: Nike Zoom Structure 20

Drills 4:48 [2] 0.61 km (7:54 / km)
ahr:122 max:134 shoes: Adizero takumi sen 3

Running 32:21 [4] 8.33 km (3:53 / km) +8m 3:52 / km
ahr:144 max:164 shoes: Adizero takumi sen 3

Legs ruined, this was a proper grind.

Running warm up/down 20:48 [2] 4.13 km (5:02 / km) +62m 4:41 / km
ahr:155 max:174 shoes: Nike Zoom Structure 20

Wednesday Sep 27, 2017 #

2 PM

Running 1:36:05 [3] 17.09 km (5:37 / km) +663m 4:43 / km
ahr:150 max:180 shoes: Walsh PB Elite Racer

EUOC seat. Taking it a lot more easy this week, not point pushing the climbs. Good fun

Tuesday Sep 26, 2017 #

5 PM

Running warm up/down 14:02 [2] 3.01 km (4:40 / km) +20m 4:31 / km
ahr:132 max:141 shoes: Walsh PB Elite Racer

Drills 7:16 [2] 1.0 km (7:17 / km)
ahr:139 max:144 shoes: Walsh PB Elite Racer

Drills + strides

Running 28:01 [4] 7.82 km (3:35 / km) +75m 3:25 / km
ahr:151 max:155 shoes: Walsh PB Elite Racer

Tempo session: 3 [1], 5 [1], 7 [2], 5 [1], 3 [1].
Really solid session, felt very nice and controlled. Running with the Rigg for the most part with a burn up at the end. Solid stuff

Running warm up/down 31:59 [2] 6.0 km (5:20 / km) +53m 5:06 / km
ahr:152 max:155 shoes: Walsh PB Elite Racer

6 x strides + warm down

Monday Sep 25, 2017 #

5 PM

Running 45:02 [3] 9.6 km (4:42 / km) +58m 4:33 / km
ahr:143 max:162 shoes: Nike zoom pegasus 32

Easy with the boys, no raz today due to a slightly sore throat and a tough weekend. Legs feeling ok

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