Training Archive: FatjeffIn the 7 days ending 2007-05-13:
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| M | T | W | H | F | S | S | |||||||
Sunday May 13 | ||
| Running long (Hale Purlieu, Gallops, Go) 1:06:22 [3] 11 km (6:02 / km) | |
| shoes: Gray Saucony | ||
| Felt strong.
Good slow run with Tom & Jackie | ||
Saturday May 12 | ||
| Note | |
| (rest day) | ||
Friday May 11 | ||
| Running tempo (millersford) 39:37 [4] 7 km (5:40 / km) | |
| shoes: Gray Saucony | ||
| 13.42, 26.12 splits
Good run feeling strong again | ||
Thursday May 10 | ||
| Gym/conditioning warm up/down (Warm up & drills) 20:00 [1] | |
| Gym/conditioning (IIF saturation) 30:00 [5] | |
| Press ups 30, 20, 10 1min rest in between
Long sit ups 30, 20, 10. Hip adductors 30, 20, 10. Triceps dips 30, 20, 10. V sits 30, 20, 10. Single leg squat thrusts 30, 20, 10. | ||
Wednesday May 9 | ||
| Running warm up/down (IIF) 19:10 [1] 3 km (6:23 / km) | |
| shoes: Gray Saucony | ||
| Slow warm up run and warm down jog
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| Running warm up/down (Drills) 13:39 [1] | |
| Running intervals (IIF) 19:28 [4] 2.4 km (8:07 / km) | |
| shoes: Gray Saucony | ||
| 2 sets of 8 x 75m good pace, jog 75m recovery
15.4, 17.6, 17.5, 16.6, 16.9, 16.2, 15.2, 15.9 15.8, 16.1, 16.0, 16.0, 15.7, 15.6, 15.9, 15.2 38.8, 41.3, 42.3, 41.6, 43.5, 41.3, 42.3, 128.12 43.7, 45.5, 46.1, 47.4, 45.6, 46.5, 45.7, 171.75 | ||
Tuesday May 8 | ||
| Running hills (IIF) 21:00 [5] 2.8 km (7:30 / km) | |
| shoes: Gray Saucony | ||
| 7 reps on Harnham Hill.
Hard work | ||
| Running warm up/down (IIF) 6:00 [1] 0.8 km (7:30 / km) | |
| shoes: Gray Saucony | ||
| Running tempo (IIF short sprints) 20:00 [5] 1.5 km (13:20 / km) | |
| shoes: Gray Saucony | ||
| 5 x 50m uphill
5 x 75m flat Walk recovery same distance then repeat 1 x 40m uphill | ||
Monday May 7 | ||
| Note | |
| (rest day) | ||