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Training Log Archive: supersaint

In the 7 days ending Feb 28, 2011:

activity # timemileskm+m
  Road running6 4:36:30 37.0(7:28) 59.55(4:39) 265
  Running4 3:41:00 27.1(8:09) 43.61(5:04)
  Orienteering1 1:08:28 5.78(11:51) 9.3(7:22) 310
  Strength & conditioning1 1:00:00
  Track1 35:00 4.2(8:20) 6.76(5:11)
  Drills1 10:00 0.6(16:40) 0.97(10:21)
  Total11 11:10:58 74.68(8:59) 120.18(5:35) 575

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Monday Feb 28, 2011 #

8 AM

Road running 50:00 [3] 7.0 mi (7:09 / mi)
shoes: Brooks Infiniti 2 (2nd grey pa

Easy run round Headingley, Hyde Park and Woodhouse Ridge before work.

Sunday Feb 27, 2011 #

12 PM

Orienteering race (Twin Peaks Day 2) 1:08:28 [5] 9.3 km (7:22 / km) +310m 6:19 / km
shoes: VJ Twister

Running warm up/down 45:00 [2] 5.0 mi (9:00 / mi)
shoes: VJ Twister

Easy 20-mins before race trotting back and forth, then easy 25-mins afterwards with Tom and Lizzie along the lake side.

Saturday Feb 26, 2011 #

Event: Twin Peaks
 
9 AM

Road running 43:00 [3] 5.4 mi (7:58 / mi)
shoes: Brooks Infiniti 2 (2nd grey pa

Steady run from work down to Hyde Park to watch Jess in the parkrun, then a bit of a run around the park and headed back up to work.

Friday Feb 25, 2011 #

1 PM

Road running intervals 1:12:00 intensity: (10:00 @2) + (22:00 @3) + (40:00 @5) 10.4 mi (6:55 / mi) +265m 6:25 / mi
shoes: Mizuno Inspire 6 (blue pair)

Good tempo session along the greenway to Cleckheaton and back along Wakefield Rd from Gomersal. Session was 5x 8-min effort with 2-min jog recovery. Flying along the first 2 along the greenway, then worked hard up the hill onthe 3rd before striding out the last 2 on the gradual incline. Distances of 1.36, 1.42, 1.20, 1.32, 1.29.

Thursday Feb 24, 2011 #

9 AM

Running warm up/down 18:00 [2] 2.0 mi (9:00 / mi)
shoes: Inov8 Mudclaw 270 (2nd pair)

10-min warm-up round the park, 8-min cool down getting back to the car.

Running hills 40:00 [4] 5.1 mi (7:51 / mi)
shoes: Inov8 Mudclaw 270 (2nd pair)

Steady run round Gotts Park with more effort on the uphills. Quads quite tired on some of the steeper stuff, but glad to get session in. Will do a few more weeks of sustained effort on these before moving onto doing them as reps.
6 PM

Running 39:00 [3] 5.0 mi (7:48 / mi)
shoes: Adidas Supernova Riot

Easy run after work across Becketts Park, down a rather dark Hawksworth Woods, along Kirkstall Rd to the leisure centre, then back along Morris Lane to work.

Wednesday Feb 23, 2011 #

9 AM

Running 1:19:00 [3] 10.0 mi (7:54 / mi)
shoes: Adidas Supernova Riot

Steady run before work. Went over Becketts Park, a lap of Gotts Park, along the canal and up Hawksworth Woods and back across Becketts to work. Legs felt a little tired, but expected after last night's session.
7 PM

Road running 43:00 [2] 5.2 mi (8:16 / mi)
shoes: Brooks Infiniti 2 (2nd grey pa

Easy run with Lola round home - East Bierley, Birkenshaw and back down Holme Lane.

Tuesday Feb 22, 2011 #

10 AM

Road running 37:30 [3] 5.2 mi (7:13 / mi)
shoes: Mizuno Inspire 6 (blue pair)

Easy recovery run round Holme Wood and over to the Bradford ring road.
12 PM

Strength & conditioning 1:00:00 [3] 0.0 mi

First proper session with Mike. Went through the programme he's done for me just to get the exercises right, then did them as a circuit. Going to struggle with press-ups and olympic bar stuff, but hopefully the rest should be fine. Plan is to do this 2-3 timex a week.
7 PM

Road running warm up/down 31:00 [3] 3.8 mi (8:09 / mi)
shoes: Mizuno Inspire 6 (blue pair)

15-min warm-up with group, 16-min cool down with small group.

Drills 10:00 [3] 0.6 mi (16:40 / mi)
shoes: Mizuno Inspire 6 (blue pair)

Usual drills before session.

Track intervals 35:00 [5] 4.2 mi (8:20 / mi)
shoes: Mizuno Inspire 6 (blue pair)

Leeds City session - 6-min effort on road, 3-min recovery, then 5 sets of 600m (200m jog recovery), 300m (200m jog recovery). Sat at back of front rgroup as legs weren't feeling great, tried to keep pace with Tom, Os and Gordon and kept within a couple of metres most times. A lot smoother on the longer 1st rep than the shorter track reps. Had a toilet stop after the 2nd 600m and hence missed the 2nd 300m.
1.50, 1.48, 1.50, 1.49, 1.49
0.55, -, 0.54, 0.52, 0.51
Another one of those sessions where I was just counting down the laps until we finished.

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