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Training Log Archive: daveabrams

In the 7 days ending Mar 27, 2011:

activity # timemileskm+m
  Running6 3:23:45 24.2(8:25) 38.95(5:14) 749
  Strength and conditioning1 1:15:00
  Orienteering1 33:09 3.21(10:20) 5.16(6:25) 68
  Total6 5:11:54 27.41 44.11 818

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MoTuWeThFrSaSu

Sunday Mar 27, 2011 #

1 PM

Running 48:44 intensity: (33:34 @1) + (9:16 @2) + (5:54 @3) 9.95 km (4:54 / km) +255m 4:21 / km
ahr:140 max:171 shoes: Saucony Jazz

out into rivelin and back up coppice. di 3* 1 min back up coppice. knee slightly dodgy

Friday Mar 25, 2011 #

Running 30:00 [3] 5.0 km (6:00 / km)
shoes: Saucony Jazz

to/from bingham

Thursday Mar 24, 2011 #

4 PM

Running 16:26 intensity: (14:59 @1) + (1:27 @2) 2.92 km (5:38 / km) +89m 4:53 / km
ahr:137 max:150 shoes: Saucony Jazz

to endcliffe. then to the top of bingham.

Running intervals 24:39 intensity: (7:48 @1) + (5:43 @2) + (8:45 @3) + (2:23 @4) 5.31 km (4:39 / km) +149m 4:04 / km
ahr:151 max:175 shoes: Saucony Jazz

did a fartlek on the top of bingham because endcliffe was rammed. 3, 2,1,1 *2. with varying rests. felt really tired and couldn't get legs moving. bit better on the second set. right knee starting to ache again - think my itb is getting tight.

Running warm up/down 16:57 intensity: (14:45 @1) + (2:12 @2) 3.01 km (5:38 / km) +56m 5:09 / km
ahr:124 max:155 shoes: Saucony Jazz

jog home

Wednesday Mar 23, 2011 #

7 AM

Strength and conditioning 1:15:00 [1]
ahr:93 max:142 shoes: Saucony Jazz

with danger

3*6 Womb-wreckers: (20, 50), 70, 80, 80
3*5 Half Squats: (20, 60, 80). 100, 110, 100 (technique was awful on 110 so dropped down to 100 for the last set.
3*5*60kg BB Step in, Step Ups
3*8*85kg BB Calf Raises

3*12: [Hanging Row/Press Ups]
3* [30s Plank/12 Hypers +10kg]

Running 13:00 [1] 2.4 km (5:25 / km)
ahr:84 max:143 shoes: Saucony Jazz

to/from hallam
5 PM

Running 22:21 intensity: (22:12 @1) + (9 @2) 4.37 km (5:07 / km) +78m 4:42 / km
ahr:131 max:149 shoes: Saucony Jazz

wanted to get out in the sun. right knee a little dodgy and legs feeling tired from gym but pleased to be out

Tuesday Mar 22, 2011 #

5 PM

Running intervals 23:06 intensity: (17:16 @1) + (4:45 @2) + (1:05 @3) 4.7 km (4:55 / km) +97m 4:27 / km
ahr:136 max:166

loop around shore lane. then along to endcliffe. hot

Orienteering 33:09 intensity: (11:44 @1) + (4:07 @2) + (7:28 @3) + (3:54 @4) + (5:56 @5) 5.16 km (6:25 / km) +68m 6:02 / km
ahr:151 max:183 shoes: Saucony Jazz

sprintervals around endcliffe. quite a good session. not much speed in the legs though. still a bit tired from the weekend

Running warm up/down 8:32 [1] 1.29 km (6:37 / km) +25m 6:02 / km
ahr:119 max:137 shoes: Saucony Jazz

slow jog home.

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