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Training Log Archive: Shminty

In the 7 days ending Jul 5, 2015:

activity # timemileskm+m
  Cycling3 7:00:00
  Running6 5:12:13 37.96(8:13) 61.09(5:07) 130
  Strength and Conditioning2 30:00
  Drills2 15:00
  Total11 12:57:13 37.96 61.09 130

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Sunday Jul 5, 2015 #

11 AM

Running 17:00 [2] 3.2 km (5:19 / km)
shoes: Brooks 3

Drills 5:00 [1]

Running 16:53 [4] 4.6 km (3:40 / km)
shoes: Brooks 3

Elland Urban
Did Course E as most sprint relevant. Did loops in the terraces which was straightforward and didn't go into the town centre which looked like the more interesting. Saying that still lost 30s when I missed an uncrossable wall on the map...

Running 15:00 [2] 2.5 km (6:00 / km)
shoes: Brooks 3

6 PM

Strength and Conditioning 20:00 [1]

Saturday Jul 4, 2015 #

9 AM

Cycling 1:10:00 [2]

Out to Kettlewell

Cycling 1:10:00 [1]

1 PM

Running 47:25 [2] 7.49 km (6:20 / km)
shoes: Brooks Cascadia 3

'Run' along the valley from Kettlewell. Track session yesterday taken its toll.
4 PM

Cycling 1:05:00 [2]

Cycle back via Stump Cross Caverns.

Cycling 1:05:00 [1]

Friday Jul 3, 2015 #

12 PM

Running 25:45 [2] 5.0 km (5:09 / km)
shoes: Brooks Cascadia 3

Drills 10:00 [1]

Running 10:11 [5] 3.6 km (2:50 / km)
shoes: Inov8 X-Talon 190 no.2

Track (alone)
1000 - 2.49
800 - 2.21
600 - 1.42
400 - 67 (!?)
400 - 67 (!?)
400 - 65

All with about a couple of minutes off.

Still not getting the pacing right. First one always feels easy then just lack the pace on the next.

Running 14:47 [2] 2.6 km (5:41 / km)
shoes: Brooks Cascadia 3

6 PM

Strength and Conditioning 10:00 [3]

Thursday Jul 2, 2015 #

6 PM

Running 1:02:38 [2] 12.06 km (5:12 / km)
shoes: Brooks Cascadia 3

With Jack up the reservoirs. Bit slow.
C • He is, a bit. 2

Wednesday Jul 1, 2015 #

6 PM

Running 20:00 [2] 3.5 km (5:43 / km)
shoes: Brooks Cascadia 3

Shadowing Nikie round Becket Park sprint.

Running 22:00 [2] 4.4 km (5:00 / km)
shoes: Brooks Cascadia 3

Tuesday Jun 30, 2015 #

6 PM

Running 13:35 [2] 2.44 km (5:34 / km)
shoes: Brooks Cascadia 3

Running 17:38 [5] 4.82 km (3:40 / km) +130m 3:13 / km
shoes: Brooks Cascadia 3

Danefield Relays
Ran with Jack and Joe.
First leg. Slight climb near start then gradual downhill with a longish sharp climb to the finish.
30secs down on Tom Adams time from last year.

Running 29:21 [2] 4.88 km (6:01 / km)
shoes: Brooks Cascadia 3

Monday Jun 29, 2015 #

10 AM

Cycling 2:30:00 [2]

Last cycle from Headingley. Ilkley, Otley, Armscliffe Crag

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