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Training Log Archive: Leakie

In the 7 days ending Jan 29, 2017:

activity # timemileskm+m
  Running6 4:27:27 31.91(8:23) 51.35(5:13) 388
  Gym2 1:40:00
  Yoga1 1:00:00
  Total8 7:07:27 31.91 51.35 388
  [1-5]7 6:07:27

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MoTuWeThFrSaSu

Sunday Jan 29, 2017 #

10 AM

Yoga 1:00:00 [0]

2 PM

Running 47:26 [2] 8.83 km (5:22 / km) +130m 5:00 / km

Recovery shuffle round the Barff

Saturday Jan 28, 2017 #

1 PM

Running warm up/down 21:41 intensity: (8:31 @1) + (7:07 @2) + (3:07 @3) + (2:17 @4) + (39 @5) 3.46 km (6:16 / km) +24m 6:03 / km
ahr:145 max:187

Running 34:12 intensity: (11 @1) + (19 @2) + (6:24 @3) + (25:52 @4) + (1:26 @5) 7.63 km (4:29 / km) +103m 4:12 / km
ahr:177 max:186

Northern XC champs - really enjoyed this! Paced it properly & felt like I got the best result out of myself that I could. Beat girls today who beat me by over 2 mins the other week so I'm really happy with that. Plus about 2/3 of the course was just solid mud & I couldn't stop smiling it was so fun. Everyone was hating on it afterwards & I thought it was fab haha.
Helpful having some ridic speedy GB internationals for teamies so we came 1st! Really cool :D
3 PM

Running warm up/down 22:26 intensity: (2:23 @1) + (9:19 @2) + (7:18 @3) + (3:02 @4) + (24 @5) 3.45 km (6:30 / km) +48m 6:05 / km
ahr:155 max:183

Friday Jan 27, 2017 #

Note

Bit of a scratchy throat so played things safe, really don't want to get ill

Thursday Jan 26, 2017 #

6 PM

Running (teadmill) 33:16 [1] 6.09 km (5:28 / km)

Really cold so just on the treadmill

Gym 30:00 [1]

Wednesday Jan 25, 2017 #

6 PM

Running 45:31 [2] 9.13 km (4:59 / km) +5m 4:58 / km

Easy recovery

Tuesday Jan 24, 2017 #

7 PM

Running (w/u) 22:50 [2] 3.86 km (5:55 / km) +39m 5:38 / km
shoes: Asics Gel Kayano 21 (Green)

Running (track) 22:44 intensity: (14:44 @3) + (8:00 @4) 5.52 km (4:07 / km) +2m 4:07 / km
shoes: Asics Gel Kayano 21 (Green)

5 x (500,300) [100]
Trying to run them controlled, quads a bit sore

Running warm up/down 17:21 [2] 3.38 km (5:08 / km) +37m 4:52 / km
shoes: Asics Gel Kayano 21 (Green)

Educational w/d with Susan

Monday Jan 23, 2017 #

6 PM

Gym 1:10:00 [1]

Full weights & core session

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