Training Log Archive: CsmithIn the 7 days ending Dec 16, 2017:
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| Su | Mo | Tu | We | Th | Fr | Sa | ||||||||
Saturday Dec 16, 2017 #
Running long 3:07:44 [3] 31.5 km (5:58 / km) +944m 5:11 / km
Friday Dec 15, 2017 #
Running (easy tempo) 41:08 [4] 10.0 km (4:07 / km) +50m 4:01 / km
Running warm up/down 5:11 [2] 1.0 km (5:11 / km)
Thursday Dec 14, 2017 #
Gym 30:00 [3]
Swimming 1:00:00 [3]
Wednesday Dec 13, 2017 #
Running 1:20:44 [3] 16.6 km (4:52 / km) +65m 4:46 / km
Running warm up/down (wu + 4x100m strides ) 6:02 [3] 1.2 km (5:02 / km) +11m 4:48 / km
Running hills (10x100m hills 10m climb) 6:03 [5] 1.0 km (6:03 / km) +100m 4:02 / km
short hills this week, long 1mile reps next week at mow cop.
Running warm up/down 4:47 [3] 0.9 km (5:19 / km)
Tuesday Dec 12, 2017 #
Running (treadmill) 1:20:00 [3] 18.0 km (4:27 / km)
learned my lesson from yesterday so was in the gym on the treadmill running today, cant hack the heat in the gym however!
Monday Dec 11, 2017 #
Running 1:14:40 [3] 16.7 km (4:28 / km) +77m 4:22 / km
in the snow and ice, fell over at the end!
Sunday Dec 10, 2017 #
Running 9:49 [4] 2.2 km (4:28 / km) +24m 4:14 / km