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Training Log Archive: Whitesheep

In the 7 days ending Feb 5, 2017:

activity # timemileskm+mload
  Road running3 2:04:25 17.71(7:02) 28.5(4:22) 4567.2
  S&C3 1:45:0019.3
  Running (buggy/bag)2 1:28:00 9.2(9:34) 14.8(5:57)19.1
  X-training1 45:0021.8
  Total7 6:02:25 26.91 43.3 45127.3
  [1-5]7 5:17:25

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MoTuWeThFrSaSu

Sunday Feb 5, 2017 #

5 PM

Running (buggy/bag) 27:30 intensity: (20:00 @1) + (7:30 @2) 4.4 km (6:15 / km)
shoes: adidas Supernova boost (i)

easy jog round batford, felt very heavy legs and tired today so didn't want to push

S&C 30:00 intensity: (20:00 @0) + (10:00 @1)

yoga and a tiny bit of core

Saturday Feb 4, 2017 #

12 PM

Running (buggy/bag) 1:00:30 [1] 10.4 km (5:49 / km)
shoes: inov8 race ultra 290

Luton path with lil, tired from long flight back from zam yesterday so didn't push at any point

Thursday Feb 2, 2017 #

5 PM

Road running tempo 59:25 intensity: (15:00 @1) + (20:00 @3) + (20:00 @4) + (4:25 @5) 14.0 km (4:15 / km)
shoes: adidas Supernova boost (i)

treadmill progression run, would have been nice to run outside but rains were pretty heavy and a few things got in the way
middle 11k moving up from 4:15 to 3:45 every km, felt pretty steady and relaxed until I dipped under 3:50's and the last k was tough

Wednesday Feb 1, 2017 #

12 PM

Road running 25:00 [3] 5.5 km (4:33 / km)
shoes: adidas Supernova boost (i)

steady jog around lusaka, lovely but muggy
6 PM

Road running 40:00 intensity: (20:00 @2) + (20:00 @3) 9.0 km (4:27 / km) +45m 4:20 / km
shoes: adidas Supernova boost (i)

steady treadmill run

Tuesday Jan 31, 2017 #

6 PM

X-training 45:00 intensity: (20:00 @2) + (25:00 @3)

S&C 20:00 intensity: (10:00 @0) + (10:00 @1)

yoga

Monday Jan 30, 2017 #

6 PM

S&C 25:00 [2]

core

S&C 30:00 intensity: (15:00 @0) + (15:00 @1)

yoga

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