Training Log Archive: RalphIn the 1 days ending Feb 17, 2009:
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Tuesday Feb 17, 2009 #
Gym 40:00 [1]
Down with Rowman and Harry to Pools on the Park. Gym, stretch, swim, sauna, jacuzzi. All fantastic.
Run warm up/down 24:39 [2] 4.29 km (5:45 / km)
ahr:145 max:177 shoes: Asics
Warm up run.
Run warm up/down 14:04 [1] 0.57 km (24:41 / km)
shoes: Asics
Warm up drills.
Run intervals 16:32 [5] 4.29 km (3:51 / km)
ahr:175 max:192 shoes: Asics
2 x 7 min [2]
Took a while to get going on the first rep but felt really good on the way back, so much so that I over ran it.
Took a while to get going on the first rep but felt really good on the way back, so much so that I over ran it.
Run hills 14:43 [5] 3.21 km (4:35 / km) +100m 3:58 / km
ahr:175 max:193 shoes: Asics
3 Ham Cross Hills, Minute rest, 3 Ham Cross Hills.
Pushed really hard with Phil K all the way. Shattered.
Pushed really hard with Phil K all the way. Shattered.
Run intervals 11:03 [5] 2.67 km (4:08 / km)
ahr:173 max:183 shoes: Asics
2 x 5 min [2]
Worked hard but just couldn't push myself any harder.
Felt the hip a little at the end of the first rep and through the second rep.
Worked hard but just couldn't push myself any harder.
Felt the hip a little at the end of the first rep and through the second rep.
Run intervals 2:00 [5] 0.77 km (2:36 / km)
shoes: Asics
4 x 30 sec
Run 24:29 [2] 3.98 km (6:09 / km)
ahr:149 max:183 shoes: Asics
Long struggle home.