In the last 7 days:
| activity | # | time | miles | km | +m | | | |
| Running | 4 | 4:49:17 | 37.49 | (7:43) | 60.33 | (4:48) | 700 | | | | |
| S&C | 1 | 40:00 | | | | | | | | | |
| Total | 5 | 5:29:17 | 37.49 | | 60.33 | | 700 | | | | |
12 PM
Running warm up/down 19:03 [2] 4.03 km (4:44 / km) +25m 4:35 / km
shoes: Inov8 X-Talon 212 #8
warm up + drills / strides
Running intervals (grass) 22:00 [3] 5.0 km (4:24 / km) +90m 4:02 / km
shoes: Inov8 X-Talon 212 #8
Hill taper session (with a very shallow hill)
6' loop, 2 x 2:30 hill, 2 x 1:15 hill (3')
Hamstring has been behaving itself so hopefully all good for racing on Sunday. Fitness is a different matter...
Running warm up/down 20:45 [2] 4.25 km (4:53 / km) +30m 4:43 / km
shoes: Inov8 X-Talon 212 #8
warm down
11 AM
Running 1:11:36 [2] 15.25 km (4:42 / km) +180m 4:26 / km
shoes: Scott Supertrac 3.0
9 AM
Running long 1:45:41 [2] 21.5 km (4:55 / km) +300m 4:36 / km
shoes: Scott Supertrac 3.0
1 PM
Running 50:12 [2] 10.3 km (4:52 / km) +75m 4:42 / km
shoes: Scott Supertrac 3.0
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