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Training Log Archive: gg

In the 7 days ending Dec 13, 2009:

	activity	#	time	miles		km		+m
	Trail/terrain running	3	5:18:00	32.93	(9:39)	53.0	(6:00)	1305
	Road/track running	5	4:42:41	36.66	(7:43)	59.0	(4:47)	330
	Strength and conditioning	2	3:10:00
	Spinning	2	45:00
	Total	7	13:55:41	69.59		112.0		1635
averages - sleep:8.9 weight:62kg

2:56

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Sunday Dec 13, 2009 #

Road/track running 32:00 [2] 6.0 km (5:20 / km)
slept:9.5 shoes: Triumph 6

Easy run with Marcus - he needs to do a bit more training, he's getting a bit old and fat

Saturday Dec 12, 2009 #

Trail/terrain running 1:43:00 16.3 km (6:19 / km) +500m 5:29 / km
ahr:129 slept:8.5 weight:62kg shoes: inov8 roclite 315

Longish pretty easyish run with Danger exploring some new bits of wood which ranged from minging steep shit-holes to sweet beech forest and cool bits of intricate contour stuff.

Couple of potential new maps - Marcus, get on it!

Road/track running 22:30 [2] 4.5 km (5:00 / km) +100m 4:30 / km
shoes: Triumph 6

Run with Marcus! Fastest run I have ever done with him - fact.

Friday Dec 11, 2009 #

Road/track running 48:00 [2] 10.2 km (4:42 / km)
ahr:129 max:140 slept:10.0 shoes: Triumph 6

Easy run up Porters

Strength and conditioning 1:40:00 [1]

Group sesh
Spinning, then plyo hops and jumps, single leg squats, box jumps (higher box now), dynamic bar warm up all times 3.

4*6 half squat 80 - 85 - 85 - 85 kg
4*6 deep squat 60 - 60 - 65 - 65kg
3*12 dumbell lunges, 12.5kg each hand
3*10 calf raises with 10kg db straight into 3*12 calf zig-zag bounds each side
4*12 superset press-ups, chin-ups, dips (with 26kg assist)
3*12 reverse hypers 10kg superset with 3*10 fitball rollouts

Thursday Dec 10, 2009 #

Road/track running intervals 1:38:36 19.7 km (5:00 / km) +230m 4:44 / km
ahr:134 max:169 slept:8.5 shoes: Triumph 6

5 times 2km threshold on 'flat' road down past Oli's house, with about 2.30-2.40 recovery. Followed by hill sprints outside Danger's house.
Times for 2kms

6.53, 6.53, 6.34, 6.30, 6.56

Wednesday Dec 9, 2009 #

Trail/terrain running long 2:18:00 23.6 km (5:51 / km) +480m 5:18 / km
ahr:142 max:159 slept:8.5 shoes: inov8 roclite 315

Awesome run with Kris from the northern most reservoir, all the way north up the valley, up to Bleaklow then back down the ridge. Great weather, great views, nice mix of paths, heather, groughs, mud, grass etc.... Couldn't have been much better. Started to get a little dark and last 15-20 minutes both of us were getting a little jaded. Longest run for a while.

Tuesday Dec 8, 2009 #

Trail/terrain running intervals 1:17:00 13.1 km (5:53 / km) +325m 5:14 / km
ahr:145 max:172 slept:10.0 shoes: inov8 roclite 315

8 times 4 min (1 min) in rough bits of Burbage. Felt good today.

Spinning 40:00 [2]

To maximise time usage and relieve boredom I read a few journal articles whilst doing my recovery spin.

Monday Dec 7, 2009 #

Note
slept:7.0 (sick)

Hmmm
Not saying anything but had take-away from Fernando's last night and spent half the night and quite a bit of the morning on the toilet.....

Spinning warm up/down 5:00 [2]

Strength and conditioning 1:30:00 [1]

WU on spinning bike, then
Plyo hops, box jumps, single leg squats
Dynamic bar warm up

3*6 Double leg hurdle bounds finishing with box jump
3*6 Half squats 80
3*8*2 Split squats 40kg
3*8*2 Single leg dumbell lifts 2*10kg
3*6 Eccentric hamstring lowers
3*8*2 Opp Arm/leg cable row things
3*8 Press up knee drive on fitball
3*12 Fitball hamstring bridge curl things

Not feeling too flash today so took it all steady and tried not to get too far from the toilet

Note

Found out that my Research Proposal in for a week Thursday is actually due Thursday. Oops

Road/track running 1:21:35 [3] 18.6 km (4:23 / km)
ahr:138 max:154 shoes: 2009 White Saucony

I just felt like runnin....

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