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Training Log Archive: wooders

In the 7 days ending Jan 7:

activity # timemileskm+m
  running6 4:05:03 30.81(7:57) 49.59(4:56) 761
  Gym1 30:00
  S+C1 15:00
  Total7 4:50:03 30.81 49.59 761

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MoTuWeThFrSaSu

Saturday Jan 6 #

running 22:00 [3] 2.8 km (7:51 / km) +30m 7:27 / km
shoes: Nike zoom vomero 11

XC wu

running race 38:27 [4] 10.43 km (3:41 / km) +69m 3:34 / km
shoes: Brooks Mach 18

Yorkshire XC.
Got stamped on, on the first corner and my shoe got pulled off on the back. Pushed on then jumped off the course to pull my shoe back on. Took me a while to recover from that but no excuses, otherwise alright run. Long way behind John Birch though whom I beat at the last South Yorkshire. Think he was top 30/25. Nice big cut on my heel but steri-strips should sort that and knee didn’t hurt so I’m happy!

running warm up/down 6:20 [1] 1.0 km (6:20 / km)
shoes: Nike zoom vomero 11

Friday Jan 5 #

running 41:50 [2] 7.5 km (5:35 / km) +250m 4:47 / km
shoes: Nike zoom vomero 11

Testing the knee. Muddy, but good. Dropped by Antonia up the hills!

Thursday Jan 4 #

Gym 30:00 [1]

No pain during or after runnin yesterday but today trying to stretch my knee/quad pain is back. May have to give Yorkshire’s a miss. Will jog easy tomorrow and see how it feels

Wednesday Jan 3 #

running 49:03 [3] 9.59 km (5:07 / km) +196m 4:38 / km
shoes: inov8 x talons

Battling hurricane Eleanor on a muddy chevin run. Knee was good.

Tuesday Jan 2 #

11 AM

running 18:50 [2] 4.0 km (4:43 / km)

Shameful treadmill bash as warm up for the gym. Could have run on the roads but then i'd have been soaking wet for my gym session which would be dumb.

S+C 15:00 [3]

Core set.
5 PM

running 33:57 [4] 7.5 km (4:32 / km) +56m 4:22 / km
shoes: inov8 x talons

wu, 8 x 1 on 1 off, wd
First attempt at speed work after the break. Felt alright

Monday Jan 1 #

running 34:36 [3] 6.77 km (5:07 / km) +160m 4:34 / km
shoes: inov8 x talons

Back home on the Chevin. Churned up post chevin chase. ITB is still tight but think my knee is pretty much better.

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