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Training Log Archive: TheInvisibleLog

In the 7 days ending Jan 22, 2017:

activity

time

miles

Running

4:21:30

23.66

(11:03)

38.07

(6:52)

612

Back, core and achilles

2:00:00

Walking

1:30:00

3.11

(28:58)

5.0

(18:00)

Swimming

10:00

Total

8:01:30

26.76

43.07

612

2:18

0:00

» now

Sunday Jan 22, 2017 #

Running long 2:08:54 [3] 17.0 km (7:35 / km) +230m 7:06 / km
shoes: Salamon Blue

There were two other groups to choose from for the long run this morning. One ran in the Welsford. One ran the Coliban Channel. Both were committing runs without short cuts so I headed for Crusoe instead. Stilll not confident to committ to 20k. From the start of the run with blue sky, a still Crusoe Lake, I had no regrets about coming back here. Managed the full Marne circuit from Crusoe, which surprised me. [Channel, Marne, main ridge, Pipeline track, channel] Had mused about doing the climb twice, but at the top after the first ascent I knew there wasn't a second in me. Some foot twinges at 10k but they went away so kept going. The swim afterwards was really refreshing.

9 AM

Swimming 10:00 [2]

Saturday Jan 21, 2017 #

Running tempo 25:07 [4] 5.0 km (5:01 / km) +25m 4:54 / km
shoes: Grey Kayano

Four seconds improvement on last week. About on par with the 1k interval improvement (1 sec/km).

7 AM

Back, core and achilles 25:00 [1]

Running warm up/down 7:08 [3] 1.0 km (7:08 / km) +2m 7:04 / km
shoes: Grey Kayano

Friday Jan 20, 2017 #

7 AM

Back, core and achilles 35:00 [1]

Planned rest day. Would have to be this anyway. Messages from achilles and plantar fascia. Confirms that 34k was about the limit.

Thursday Jan 19, 2017 #

8 AM

Running (Terrain run) 41:00 [3] 6.0 km (6:50 / km) +80m 6:24 / km
shoes: Salamon Blue

Test running courses. Map changes found. Many.
Completed the full set of planned runs for this week. Four kilometers further than last week, which was all in the long run. Might keep the long run where it is and add a hill circuit and a kilometre rep in the coming week..

Wednesday Jan 18, 2017 #

7 AM

Back, core and achilles 25:00 [1]

8 AM

Running intervals 9:18 [4] 2.0 km (4:39 / km)
shoes: Grey Kayano

I think this can at best be described as a minor but consistent improvement. My two 1k reps last week were 4.39 and 4.39. This week they were 4.38 and 4.38. Each of the four was a flat out effort. Perhaps I have found me current capability limit.

C • need to find a couple of seconds 4

Running warm up/down 23:20 [3] 3.77 km (6:11 / km) +20m 6:02 / km
shoes: Grey Kayano

Tuesday Jan 17, 2017 #

7 AM

Walking 1:30:00 [1] 5.0 km (18:00 / km)
shoes: Grey Kayano

Equal best score in past decade. Not sure why. Certainly not because of practice. Perhaps it was those two shots that bounced off trees back into the middle of the fairway.

Monday Jan 16, 2017 #

8 AM

Back, core and achilles 35:00 [1]

Running hills 26:43 [4] 3.3 km (8:06 / km) +255m 5:50 / km
shoes: Salamon Blue

The usual three Specimen Hill Circuits. Stared unusually late, and took it a little easier in deference to the rising temperature. Still a hard run. With that done I can look forward to a rest day tomorrow as the temperature heads towards 40. Well timed.

C • It went past 40. 2

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