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Training Log Archive: daveabrams

In the 7 days ending Dec 19, 2010:

activity

time

miles

Running

3:38:38

27.94

(7:50)

44.96

(4:52)

507

Strength and conditioning

2:28:17

Drills

48:15

0.62

(1:17:39)

1.0

(48:15)

Gym

35:00

Total

7:30:10

28.56

45.96

507

1:36

0:00

» now

Sunday Dec 19, 2010 #

3 PM

Running 44:20 [3] 8.76 km (5:04 / km) +71m 4:52 / km
ahr:147 max:162 shoes: LaSportivaCrosslite_2

run along the canal up to st johns then back through woking golf course and then through west hill GC. som nice virgin snow fairways.

Saturday Dec 18, 2010 #

5 PM

Running 38:41 [3] 7.73 km (5:00 / km) +39m 4:53 / km
ahr:137 max:159 shoes: LaSportivaCrosslite_2

back home. run around the heath and vapery lane. quite snowy

Friday Dec 17, 2010 #

7 AM

Strength and conditioning 1:01:52 [3]
ahr:93 max:136 shoes: Saucony Jazz

session 2.

warm up: foam roll, lunges, hip lifts, cossack squats, inch worm, zig zag hops

box drop, squat and jump
BB rebound squat jump (20kg)
dynamic lunges + calf raises (120kg)

hanging row + press up 3 *10
HKR, medball twist, hypers 3 *10

Running 20:00 [3] 3.0 km (6:40 / km) +36m 6:17 / km
ahr:130 max:146 shoes: Saucony Jazz

to gym. then back via dave's and shminty's to pick up kit.

Thursday Dec 16, 2010 #

1 PM

Running intervals 1:05:09 [4] 14.67 km (4:26 / km) +217m 4:08 / km
ahr:156 max:181 shoes: Saucony Jazz

jog down to endcliffe. skipped drills as there was a blizzard so wanted to keep moving.

10 min threshold - 2.58km 3:50min/km avg HR 162
3 min rest
10 mins of 15 on 15 off
3 mins
9 mins threshold (was meant to be 10 but watch didn't like the cold. 2.61 3:30min/km avg hr 172

then jog back home via tom's to get my jumper.

good sesh

Wednesday Dec 15, 2010 #

7 AM

Running 10:00 [2] 2.0 km (5:00 / km)

to hallam and back to spar in broomhill.

Strength and conditioning 1:26:25 [3]
shoes: Saucony Jazz

extended warm up
half squats 110*10*3
DB lunge 17.5*10*3
hanging row/press ups 10*4
rollouts/ham curls 10*3
then bonus dips/chins -21 *10

lots of foam rolling and stretching to finish.

Tuesday Dec 14, 2010 #

3 PM

Gym 35:00 [1]

not enough time to bike before work so did some core and lots of stretching in my room.

Monday Dec 13, 2010 #

4 PM

Running 40:28 [3] 8.8 km (4:36 / km) +144m 4:15 / km
ahr:144 max:167 shoes: Saucony Jazz

run before drills.

Drills 48:15 [1] 1.0 km (48:15 / km)
ahr:106 max:149 shoes: Saucony Jazz

drills in the squash court
then a few strides by the synthetic pitches.

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