Training Log Archive: A damp otter

In the 7 days ending Dec 13, 2015:

1:28

0:00

5 PM

Running (Easy run ) 34:27 [2] 7.34 km (4:42 / km) +42m 4:34 / km
shoes: Inov8 f-lite 195 (white)

Easy run round the UWE loop.

6 PM

Warm up/ Warm down warm up/down (Warm up+down ) 11:36 [2] 2.2 km (5:16 / km)
shoes: Inov8 f-lite 195 (white)

Warm up+ down.

Running tempo (Standard shuttle.) 21:15 [5] 6.01 km (3:32 / km) +15m 3:30 / km
shoes: Inov8 f-lite 195 (white)

Standard lactate shuttle round the Frenchay high speed road loop. Windy but warm.

3 PM

Running (Steady run) 44:03 [3] 9.69 km (4:33 / km) +16m 4:31 / km
shoes: Inov8 f-lite 195 (white)

Steady run along the seafront.

4 PM

Warm up/ Warm down warm up/down (Warm up + down) 16:41 [2] 3.61 km (4:37 / km)
shoes: Inov8 f-lite 195 (white)

Jog to Southsea and back.

Running tempo (8K Lactate shuttle) 28:58 [5] 8.0 km (3:37 / km) +15m 3:35 / km
shoes: Inov8 f-lite 195 (white)

8K lactate shuttle (20x200/200) round Southsea common, horrible head wind running south but the best I've felt training in a while.

7 AM

Warm up/ Warm down warm up/down (Warm up Jog Jog) 9:44 [2] 2.04 km (4:46 / km)
shoes: Inov8 f-lite 195 (white)

Jog down to Goodwin.

Strengh and conditioning (SENS gym) 30:00 [4]

SENS gym session.

9 AM

Running long (Long run) 48:52 [2] 10.67 km (4:35 / km) +110m 4:21 / km
shoes: Inov8 f-lite 195 (white)

Run with Dane and Joe up porter.

12 PM

Warm up/ Warm down warm up/down (Warm up + down) 10:30 [2] 2.24 km (4:41 / km)
shoes: Inov8 f-lite 195 (white)

Warm up and down.

Running tempo (Threshold) 21:07 [5] 6.05 km (3:29 / km) +92m 3:15 / km
shoes: Inov8 f-lite 195 (white)

Threshold loop round Brocco bank and Endcliffe vale, Still feeling a bit flu-ey so this was quite a struggle.

Note
(sick) (rest day)

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