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Training Log Archive: Mal

In the 1 days ending Jan 12, 2017:

activity	#	time	miles		km		+m	load
Running	1	53:45	7.83	(6:52)	12.6	(4:16)	35	47.0
S and C	2	40:10	0.62		1.0		10	25.1
Total	2	1:33:55	8.45		13.6		45	72.1

1:33

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Thursday Jan 12, 2017 #

6 AM

S and C 30:00 [1]

6 PM

Running warm up/down 33:45 [3] 7.0 km (4:49 / km) +15m 4:46 / km
shoes: Mizuno Sayonara

To Sefton Park before and back afterwards in the hail

S and C warm up/down 10:10 [2] 1.0 km (10:10 / km) +10m 9:41 / km
shoes: Mizuno Sayonara

Strides and a few drills beforehand
Strides and a few stretches afterwards

Running tempo 20:00 [5] 5.6 km (3:34 / km) +20m 3:31 / km
shoes: Mizuno Sayonara

3.5 laps of a loop around part of Sefton Park, each loop being about 6mins. Felt good on the first, a bit pants on the second and fine again on the last lap and a bit. Went through 5km in sub-18 but given the conditions I'd say about 20secs behind where I would have been so about 30-40s off where I need to get back to atleast. Felt nice to do this sort of session and was able to blow away some of the cobwebs.

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