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Training Log Archive: daveabrams

In the 7 days ending Feb 13, 2011:

activity # timemileskm+m
  Running8 4:44:18 35.62(7:59) 57.33(4:58) 883
  Drills4 1:25:27 3.2 5.15 21
  Strength and conditioning1 1:09:12
  Total8 7:18:57 38.82 62.48 904

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MoTuWeThFrSaSu

Saturday Feb 12, 2011 #

9 AM

Running 16:48 [1] 3.19 km (5:16 / km) +33m 5:00 / km
ahr:128 max:146 shoes: Saucony Jazz

to endcliffe via fulwood and riverdale

Drills 6:38 [1] 0.33 km (20:06 / km) +6m 18:29 / km
ahr:118 max:135 shoes: Asics Spikes

Running intervals 26:02 intensity: (6:50 @1) + (3:35 @2) + (9:02 @3) + (6:35 @4) 6.07 km (4:17 / km) +58m 4:06 / km
ahr:158 max:174 shoes: Asics Spikes

session was 6 *1km off 2 mins
only did 5 as calf really tightened up on the 4th and 5th. good session though

Drills 6:03 intensity: (4:08 @1) + (1:55 @2) 1.12 km (5:24 / km) +3m 5:20 / km
ahr:142 max:159 shoes: Asics Spikes

5*100m strides

Running 11:00 intensity: (6:25 @1) + (4:00 @2) + (35 @3) 2.24 km (4:55 / km) +54m 4:23 / km
ahr:141 max:164 shoes: Saucony Jazz

back home.

Friday Feb 11, 2011 #

4 PM

Running 39:58 intensity: (34:19 @1) + (5:39 @2) 8.63 km (4:38 / km) +115m 4:21 / km
ahr:139 max:159 shoes: Saucony Jazz

planned slightly longer but took a wrong turn and didn't feel up to any more.

Thursday Feb 10, 2011 #

9 AM

Running 12:39 intensity: (11:20 @1) + (1:19 @2) 2.51 km (5:02 / km) +17m 4:52 / km
ahr:132 max:153 shoes: Saucony Jazz

to endcliffe and loop

Drills 10:00 intensity: (9:30 @1) + (30 @2) 0.8 km (12:30 / km) +1m 12:25 / km
ahr:111 max:137 shoes: Saucony Jazz

Running intervals 38:46 intensity: (10:47 @1) + (5:18 @2) + (13:17 @3) + (6:39 @4) + (2:45 @5) 7.5 km (5:10 / km) +250m 4:26 / km
ahr:158 max:181 shoes: Saucony Jazz

10 min threshold
(90 secs hill, 4 *45 sec hills)*2, jog recoveries.

Running 14:32 intensity: (14:06 @1) + (26 @2) 2.24 km (6:29 / km) +66m 5:39 / km
ahr:125 max:156 shoes: Saucony Jazz

home with jones via riverdale..

Wednesday Feb 9, 2011 #

7 AM

Running 13:00 [3] 2.5 km (5:12 / km)
ahr:133 max:145 shoes: Saucony Jazz

Strength and conditioning 1:09:12 [1]
ahr:95 max:140

heavy halfs 90kg - poor technique wise but feeling a bit stronger than 2 weeks ago
DB lunge 17.5
hanging row/press ups
roll outs/hamstring curls

Tuesday Feb 8, 2011 #

6 PM

Running 15:00 [3] 2.7 km (5:33 / km)
shoes: Saucony Jazz

warm up round . forgot watch.

Drills 10:00 [3]
shoes: Saucony Jazz

Running intervals 19:05 [5] 4.76 km (4:01 / km)
shoes: Saucony Jazz

intervals. pyramid, 30,60,90,120,150,150,120,90,60,30
getting tired by the end.
7 PM

Running 15:00 [2] 2.43 km (6:10 / km) +100m 5:07 / km
shoes: Saucony Jazz

run home via upperthorpe and walkley. slow.

Monday Feb 7, 2011 #

10 AM

Running 36:59 intensity: (27:08 @1) + (8:05 @2) + (1:46 @3) 7.82 km (4:44 / km) +110m 4:25 / km
ahr:139 max:165 shoes: Saucony Jazz

to union then lap of ring road.
5 PM

Drills 52:46 intensity: (51:52 @1) + (38 @2) + (16 @3) 2.9 km (18:12 / km) +11m 17:52 / km
ahr:93 max:165 shoes: Saucony Jazz

Running 25:29 intensity: (21:38 @1) + (1:40 @2) + (1:57 @3) + (14 @4) 4.74 km (5:23 / km) +81m 4:57 / km
ahr:134 max:176 shoes: Saucony Jazz

run home via ring road and eccy road..

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