Training Archive: DangerIn the 7 days ending 2007-10-28:
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| M | T | W | H | F | S | S | |||||||
Sunday Oct 28 | ||
| Running 1:14:57 [3] | |
| ahr:144 max:163 shoes: Asics GT-2120 | ||
| steady run. wanted to go up to peaks and back, but left it too late to get started so it would have been dark before i turned.
anyway, ran through endcliffe park, bingham and carried on up valley, spent bout half hour following random footpaths through cow fields and farms,not knowing where I was going and managed to loop round to where I had been, so then ran back down the valley through bingham. then turned left and ran up the hill to fullwood road, and along back to the flat. nice and relaxing, ready for another weeks training now. | ||
Saturday Oct 27 | ||
| Running 10:28 [3] | |
| ahr:144 max:161 shoes: Asics GT-2120 | ||
| run from flat to Hunter's Bar, through Endcliffe park towards Bingham | ||
| Running (Tempo Run) 20:15 [5] | |
| ahr:168 max:178 shoes: Asics GT-2120 | ||
| around Bingham: tried to maintain high pace, running up and down hills as much as reasonably could. hard work but felt good. | ||
| Running 9:07 [3] | |
| ahr:154 max:172 shoes: Asics GT-2120 | ||
| run home from Bingham above Endcliffe park via Endcliffe Vale road
pretty tired but happy that I got out | ||
Friday Oct 26 | ||
| Note | |
| (rest day) | ||
Thursday Oct 25 | ||
| Running (ShUOC Intervals) 51:24 [3] | |
| ahr:173 max:195 shoes: Asics GT-2120 | ||
| jog to endcliffe park, warm up with group.
Pyramid intervals: 1 corner, 2, 3, 4, 5, 4, 3, 2, 1, 1 warm down + stretch with group, jog home didn't run particularly fast until the last straight, pretty tired from the whole week, legs didn't want to run. good to get out though | ||
Wednesday Oct 24 | ||
| Orienteering 1:56:41 [3]*** 13 km (8:59 / km) | |
| ahr:157 max:181 shoes: Adidas Swoop II | ||
| Went to Burbage wirth Magic. Ran most of last years SHI Individual course, for some of it, Magic went ahead hanging kites and I followed collecting. Really tough session, felt yesterday's intervals in my legs all the way. was ok technically, just a few stupid mess ups where stopped thinking completely. Ran mostly in heather which I'm not used to at all, so was good session all in all | ||
Tuesday Oct 23 | ||
| Running warm up/down 11:00 [1]2.5 km (4:24 / km) | |
| shoes: Asics GT-2120 | ||
| jog to candyman's house for lift to track | ||
| Running warm up/down 5:00 [1] | |
| shoes: Asics GT-2120 | ||
| warm down jog, felt quite tight | ||
| Track (Hallamshire intervals) 36:33 [5]6.4 km (5:43 / km) | |
| ahr:178 max:196 shoes: Asics GT-2120 | ||
| 400m intervals, partner with Dave. run 400, rest whilst they do 400 *16.
Lap: 1. 72 on / 67 off 2. 67 on / 67 off 3. 67 on / 70 off 4. 67 on / 68 off 5. 71 on / 68 off 6. 70 on / 69 off 7. 72 on / 70 off 8. 64 on / 67 off 9. 72 on / 70 off 10. 72 on / 70 off 11. 73 on / 71 off 12. 71 on / 72 off 13. 75 on / 72 off 14. 76 on / 70 off 15. 66 on / 68 off 16. 73 on / -> warm down guess it shows how little track I've done before by how slow and irratic my times are, oh well, guess thats why I'm doing it. good group of guys there so should be able to force improvement. | ||
| C • Track 4 | ||
Monday Oct 22 | ||
| Circuits warm up/down (warm up) 10:46 [1] | |
| ahr:149 max:181 shoes: Asics GT-2120 | ||
| jog around room, shuttles, run punching arms etc | ||
| Circuits 36:00 [4] | |
| ahr:153 max:184 shoes: Asics GT-2120 | ||
| 6 sets of 6 exercises
40sec on / 20sec off | ||
| Circuits (cool down) 10:00 [1] | |
| ahr:140 max:164 shoes: Asics GT-2120 | ||
| jog around room, then stretch | ||