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Training Log Archive: Skunkie

In the 7 days ending Dec 30, 2018:

activity # timemileskm+m
  Running 7 7:36:46 67.68(6:45) 108.93(4:12) 1049
  Strength and Conditioning3 1:30:00
  Total7 9:06:46 67.68 108.93 1049
  [1-5]7 7:36:46

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MoTuWeThFrSaSu

Sunday Dec 30, 2018 #

8 AM

Running 1:42:54 [3] 24.28 km (4:14 / km) +382m 3:56 / km
ahr:155 max:175 shoes: Nike Vomero 13

Another one with the AB training group, very enjoyable. Big loop from Stamner Park, misty out which was cool.

Saturday Dec 29, 2018 #

8 AM

Running warm up/down 16:38 [2] 3.81 km (4:22 / km)
ahr:135 max:160 shoes: Nike Peg Turbo

Running 15:41 [4] 4.97 km (3:09 / km) +2m 3:09 / km
ahr:184 max:194 shoes: Nike Peg Turbo

Threshold parkrun
Wind was grim but thought I would be a gentleman so took it and lead the pack through half way. Guy came past me on the turn and let him get away. Didn’t want to get dragged out into a hard effort. Fun last half with the wind behind!

Running 21:36 [4] 6.06 km (3:34 / km)
ahr:174 max:183 shoes: Nike Peg Turbo

2 x 2k [1k float]
First 2k into the wind and felt horrendous but turned and second one felt fine.

Running 10:38 [3] 2.05 km (5:12 / km)
ahr:150 max:175 shoes: Nike Peg Turbo

5 x 30s

Running warm up/down 14:50 [2] 3.44 km (4:19 / km) +5m 4:17 / km
ahr:150 max:158 shoes: Nike Peg Turbo

Strength and Conditioning 30:00 [0]

Friday Dec 28, 2018 #

Note
(rest day)

Thursday Dec 27, 2018 #

10 AM

Running 42:32 [3] 9.81 km (4:20 / km) +215m 3:54 / km
ahr:148 max:163 shoes: Nike Vomero 13

Easy on Stamner Park and the downs, good fun. Muddy in places. Had to stop mid run to drop some luggage off and felt much better afterwards. Podcasts with Drew Hunter and Ben True today.

Running 9:06 [3] 1.41 km (6:28 / km) +22m 6:00 / km
ahr:139 max:171 shoes: Nike Vomero 13

Hill strides

Wednesday Dec 26, 2018 #

10 AM

Running 40:02 [3] 9.6 km (4:10 / km) +59m 4:03 / km
ahr:142 max:155 shoes: Nike Vomero 13

Easy on the grass, feeling quite full. A podcast help pass the time.

Strength and Conditioning 30:00 [0]

6 PM

Running 40:00 [3] 9.54 km (4:12 / km) +35m 4:07 / km
ahr:139 max:153 shoes: Nike Vomero 13

Easy double. Citius mag podcast on Parker Stinson this morning and the Tinmen this evening.

Tuesday Dec 25, 2018 #

9 AM

Running warm up/down 12:55 [2] 3.03 km (4:16 / km)
shoes: Nike Vomero 13

Running 55:20 [4] 15.41 km (3:35 / km) +1m 3:35 / km
ahr:176 max:190 shoes: Nike Victory XC 3

Big stonking Chrimbo day session
10 min threshold, 15 x 1:45 [1:15]
Undulating and muddy loop made it good fun and less grim. Happy with that.

Running 6:44 [3] 1.13 km (5:56 / km)
ahr:154 max:167 shoes: Nike Victory XC 3

Strides

Running 26:43 [2] 5.21 km (5:08 / km) +161m 4:27 / km
shoes: Nike Vomero 13

Family run

Monday Dec 24, 2018 #

10 AM

Running 41:07 [3] 9.16 km (4:29 / km) +167m 4:07 / km
shoes: Nike Vomero 13

Easy Christmas Eve fun with the fam + friends.

Strength and Conditioning 30:00 [0]

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