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Training Log Archive: Leakie

In the 7 days ending Dec 27, 2015:

activity # timemileskm+m
  Running6 5:55:55 42.43(8:23) 68.28(5:13) 603
  Yoga1 1:00:00
  Circuits1 50:00
  Total6 7:45:55 42.43 68.28 603
  [1-5]6 7:45:50

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Sunday Dec 27, 2015 #

Running 1:43:00 [1] 16.2 km (6:21 / km) +400m 5:40 / km

Flamborough followed by chips and a nap in front of the fire - holidays are fab

Saturday Dec 26, 2015 #

Running 1:04:06 [2] 12.07 km (5:19 / km) +60m 5:11 / km
shoes: x talon 212

Pre-breakfast along the canal & across the farms - lots of mud & floods making things slow going

Yoga 1:00:00 [1]

Friday Dec 25, 2015 #

Running warm up/down 14:13 intensity: (5 @0) + (1:20 @1) + (12:02 @2) + (46 @3) 2.59 km (5:30 / km) +15m 5:21 / km
ahr:136 max:151 shoes: Asics Gel Kayano 21 (Green)

Running 18:46 intensity: (8 @1) + (18 @2) + (8:28 @3) + (9:52 @4) 5.1 km (3:41 / km)
ahr:172 max:182 shoes: Asics Gel Kayano 21 (Green)

Christmas day parkrun - first time to ever go under 19mins!!! :-) :-) :-)

Running warm up/down 8:53 intensity: (5:31 @2) + (3:22 @3) 1.59 km (5:36 / km)
ahr:147 max:155 shoes: Asics Gel Kayano 21 (Green)

Thursday Dec 24, 2015 #

Running 28:45 [2] 5.61 km (5:08 / km) +33m 4:59 / km
shoes: Asics Gel Kayano 21 (Green)

Easy jogging back in Yorkshire

Wednesday Dec 23, 2015 #

Running warm up/down 13:15 intensity: (4:54 @1) + (8:11 @2) + (10 @3) 1.71 km (7:44 / km)
ahr:120 max:151 shoes: Asics Gel Kayano 20 (White)

Warm up drills

Running (track) 46:03 intensity: (30 @1) + (4:11 @2) + (27:29 @3) + (13:50 @4) + (3 @5) 11.41 km (4:02 / km)
ahr:165 max:183 shoes: Asics Gel Kayano 20 (White)

400m, 3 x 2mins, 6 x 3mins, 3x2mins, 400m - 1min between each
Tried to run really consistent LT2 pace - managed it but v hard work, legs are broken from circuits haha. Crawling by the end. Gains.

Tuesday Dec 22, 2015 #

Running 58:54 intensity: (36 @1) + (39:56 @2) + (18:22 @3) 12.0 km (4:55 / km) +95m 4:43 / km
ahr:145 max:166 shoes: Asics Gel Kayano 21 (Green)

Rainy rainy and really fun

Circuits 50:00 intensity: (30:00 @2) + (20:00 @3)

So for Christmas circuits we decided rather than the usual format it would be everyone doing the same exercise last (wo)man standing style. Damn being competitive! This was really fun but properly dying at times, gonna hurt tomorrow :-) Smashed the squats and all the aerobic stuff but literally cannot even do one press up.

Monday Dec 21, 2015 #

Note

Last day of death by work, hoorah! Deadlines met. Looking forward to having my manager back. Lisbon better be worth it ;-)

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