Training Log Archive: ggIn the 7 days ending Jul 31, 2011:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Sunday Jul 31, 2011 #
Trail/terrain running 1:36:14 [2] 19.35 km (4:58 / km) +150m 4:47 / km
ahr:120 shoes: inov8 road 255
Saturday Jul 30, 2011 #
Road/track running race 31:52 10.0 km (3:11 / km) +10m 3:10 / km
ahr:170 max:179 shoes: inov8 road 233
1) Win
2) Break the course record (31.55)
3) Earn some cash
I managed to achieve the second one, but unfortunately Phil Wicks had the same idea and smashed both me and the course record.
Happy enough though, ran solo from the first km marker and was quite windy. Paced it well, 15.57 through 5km, 15.55 for second half.
Road/track running warm up/down 37:25 [2] 8.13 km (4:36 / km) +30m 4:31 / km
shoes: inov8 road 255
Running drills / plyometrics 5:19 [1] 0.57 km (9:20 / km)
Friday Jul 29, 2011 #
Trail/terrain running 54:07 [2] 11.01 km (4:55 / km) +50m 4:48 / km
ahr:119 max:128 shoes: New balance 828
Thursday Jul 28, 2011 #
Trail/terrain running 1:00:00 [2] 11.73 km (5:07 / km) +200m 4:43 / km
ahr:124 max:139 shoes: inov8 road 255
Cycling 1:30:00 [2] 30.0 km (3:00 / km) +400m 2:49 / km
10 hours on my feet today in almost 30 degrees.
Supposed to go orienteering tonight, but screw that....
Wednesday Jul 27, 2011 #
Trail/terrain running 25:00 [2] 5.0 km (5:00 / km)
Trail/terrain running 1:03:56 15.53 km (4:07 / km) +200m 3:52 / km
shoes: inov8 road 255
Nice run round the lake though, followed by a quick dip.
Tuesday Jul 26, 2011 #
Road/track running intervals 1:05:23 14.32 km (4:34 / km) +270m 4:10 / km
ahr:134 max:175 shoes: inov8 road 255
Drills
5*800m (200m jog)
Jog
5*100m(30m jog) *2 (5 mins)
Jog home
That was the plan anyway. Started the 800s in 2.16, then tried to repeat and ran 2.18, then 2.20 and it was feeling harder and harder. Dropped out of the 4th half way. Result of the stomach bug I think - been crapping 6-10 times per day since I got back from France and think it finally hit me. No power at all and struggling.
Had a long recovery and did the 100s anyway.
Left ankle ligament was bit sore last week in FRance, was fine again until today - really sore jogging home.
Running drills / plyometrics 16:21 [1] 1.47 km (11:07 / km)
shoes: inov8 road 255
Kayaking 1:00:00 [0]
No time for other training today
Monday Jul 25, 2011 #
Trail/terrain running 54:00 [2] 11.4 km (4:44 / km) +100m 4:32 / km
shoes: inov8 road 255
Trail/terrain running 54:26 13.69 km (3:59 / km) +220m 3:41 / km
ahr:147 max:165 shoes: inov8 road 255
WU and 6 times 10 secs strides, then 3km out and 3km back at a bit below threshold along the old railway track, then jog home. 20.44 for the undulating 6km and it felt pretty easy.