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Training Log Archive: harley

In the 31 days ending Dec 31, 2013:

	activity	#	time	miles		km		+m
	Walk	8	19:19:00	56.54		91.0
	Run	7	4:08:00	26.28	(9:26)	42.3	(5:52)	100
	Strength&Conditioning	5	2:30:00
	X-trainer	2	50:00
	Flexibility/Mobility	1	15:00
	Total	21	27:02:00	82.83		133.3		100
averages - sleep:6.3

6:59

0:00

» now

Monday Dec 30, 2013 #

Run 50:00 [3] 10.0 km (5:00 / km) +100m 4:46 / km
shoes: Salomon crossmax

oxhill, SV, RSPB, Hamstead, Friary

Saturday Dec 28, 2013 #

Run 40:00 [3] 8.0 km (5:00 / km)
shoes: Salomon crossmax

Friday Dec 27, 2013 #

Strength&Conditioning 40:00 [3]

arms, abs, piriformis, hams, glutes, power lifts

Wednesday Dec 25, 2013 #

X-trainer 30:00 [4]

alt hard/easy
every 6th minute backwards

Run 5:00 [3] 1.0 km (5:00 / km)

warmdown from x-trainer

Flexibility/Mobility 15:00 [3]

stretches

Tuesday Dec 24, 2013 #

Run 1:00:00 [3] 10.0 km (6:00 / km)
slept:4.5 shoes: Salomon crossmax

soooo tired....
what a contrast to sunday evening, could barely put one foot in front of the other, raising the pace just was not an option. R hamstring/behind knee a bit iffy. both ITBs painful from 7km on.

Monday Dec 23, 2013 #

Strength&Conditioning 30:00 [2]

Sunday Dec 22, 2013 #

Run 30:00 [3] 5.0 km (6:00 / km)
shoes: Salomon crossmax

feeling much better but had to keep stopping so as not to get carried away thus lots of walk/jog/run

Saturday Dec 21, 2013 #

Run 35:00 [3] 5.0 km (7:00 / km)
shoes: Salomon crossmax

felt awful!

Friday Dec 20, 2013 #

Strength&Conditioning 25:00 [3]

abs/planks/dumbells/squats

Wednesday Dec 18, 2013 #

Walk 50:00 [3] 6.0 km (8:20 / km)

Tuesday Dec 17, 2013 #

X-trainer 20:00 [4]

5 mins x-trainer, 5 mins rollers (big ring alt L1/L2)
repeat

still got that cold on my chest/sinuses :-(

Monday Dec 16, 2013 #

Strength&Conditioning 30:00 [3]

abs, arms, glutes

Saturday Dec 14, 2013 #

Walk 6:00:00 [3] 29.0 km (12:25 / km)

LDWA Coalbrookedale

Thursday Dec 12, 2013 #

Walk 50:00 [3] 6.0 km (8:20 / km)

Wednesday Dec 11, 2013 #

Walk 55:00 [3] 6.0 km (9:10 / km)

Monday Dec 9, 2013 #

Note
slept:8.0 (sick)

feeling crappy again - ears are full of gunge and the snot is back big time :-(

Sunday Dec 8, 2013 #

Run race 28:00 [3] 3.3 km (8:29 / km)
shoes: Mudclaw300

Recovering from a week of heavy cold and still not sure about my Achilles so I ran the short green at Coombe Abbey

blew no.10 amongst the rhodies, and 13 and 16 (both poor route choice)
still won though

Friday Dec 6, 2013 #

Walk 55:00 [3] 6.0 km (9:10 / km)
(sick)

Thursday Dec 5, 2013 #

Note
(sick)

didn't orienteeer tonight coz I am full of cold and desperately tired

Wednesday Dec 4, 2013 #

Walk 50:00 [3] 6.0 km (8:20 / km)
(sick)

Tuesday Dec 3, 2013 #

Strength&Conditioning 25:00 [3]

abs, arms, squats

Sunday Dec 1, 2013 #

Walk 6:59:00 [3] 32.0 km (13:06 / km)

Bobs nite race - well muddy
(sat night Sun morning)

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