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Training Log Archive: Herbz

In the 7 days ending Nov 5, 2017:

activity	#	time	miles		km		+m
◪	3	3:04:33	12.89	(14:19)	20.75	(8:54)	265	22 /	55c	40%
Stretching/rolling	2	1:20:00
S+C	1	1:00:00
Road Run	2	37:14	3.7	(10:04)	5.95	(6:15)	30
trail/fell running	1	34:45	3.48	(9:59)	5.6	(6:12)	20
Total	9	6:36:32	20.07		32.3		315	22 /	55c	40%

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Sunday Nov 5, 2017 #

◪ race (regional at great tower) 39:51 [3] **** 4.0 km (9:58 / km) +40m 9:29 / km
15c shoes: Inov8 x talon 212

Didn't go as well as I was hoping and I screwed up on 13 6 and 1 light green 3.8k

C • if it was 3.8k why have you... 3

Saturday Nov 4, 2017 #

◪ (nwjs) 1:00:00 [3] ***** 8.0 km (7:30 / km)
shoes: Inov8 x talon 212

Squad training day. Did a load of short loops about 1k each then did a clock relay but everyone cheated as usual

C • Shut up 18

◪ (night o training) 45:00 [3] ***** 4.0 km (11:15 / km)
14c shoes: Inov8 x talon 212

Did some training loops at night in great tower wood

Thursday Nov 2, 2017 #

1 PM

Stretching/rolling (hockey) 40:00 [2]
shoes: adidas swoop 2 trail running s

did a warm up then some passing drills didn't have time for a game so we messed around doing "shooting practice"

C • 40 seconds 5

6 PM

◪ race (WCOC Thursday night) 39:42 [3] **** 4.75 km (8:21 / km) +225m 6:45 / km
spiked:22/26c shoes: Inov8 x talon 212

Long 4.1k
Went ok. god dropped by dan on 16. caught up a few people. Happy with my time. First night event this season.

C • you kept looking at where I... 8

7 PM

Road Run (warm down) 12:00 [2] 1.05 km (11:26 / km) +20m 10:26 / km
shoes: Inov8 x talon 212

warmdown after orienteering.

Wednesday Nov 1, 2017 #

2 PM

Stretching/rolling (Gymnastics) 40:00 [2]
shoes: Kalenji road shoes

vaulting on boxes

C • Seems 13

5 PM

trail/fell running (road,grass and track) 34:45 [3] 5.6 km (6:12 / km) +20m 6:06 / km
shoes: adidas swoop 2 trail running s

Run in the dark went along the track and the road.

Tuesday Oct 31, 2017 #

Note
(rest day)

Quite sore after circuits last night and over did it after galoppen

Monday Oct 30, 2017 #

6 AM

Road Run (pre school run) 25:14 [3] 4.9 km (5:09 / km) +10m 5:06 / km
shoes: Kalenji road shoes

Pre school 5k loop it was very very very cold and I was tired after galoppen yeasterday.

C • I thought 11

6 PM

S+C (cardiovascula intervals) 1:00:00 [4]
shoes: Kalenji road shoes

Did lots of running intervals sprint easy ect. Side steps and skipping. Bench dips sit ups press-ups and crunchies core work with a basket ball. Not too much work.

C • is cardiovascula heart 4

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