Training Archive: paul cIn the 7 days ending 2008-09-21:
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| M | T | W | H | F | S | S | |||||||||||
Sunday Sep 21 | ||
| running race 1:23:07 [5] * 13.0 mi (6:23 / mi) vdot: 55.3 | |
| shoes: Asics Kayano 13 | ||
| SLOW 1/2m trail race Richmond Park and Ham Riverside.
Lovely weather this morning but certainly needed the 2 drinks stations. After 6 controls there were 3 of us left. Mikey kept looking back for us to make sure he was going the right way and another guy who was a runner and was never more than a couple of metres behind me(don't think he even looked at his map). Got a better route to 11 and dropped mikey. Slowed down the last couple of miles along the riverside to make sure I had enough energy to give it my all from the last control. It worked and I won by 7 seconds. Forgot my garmin today but was told it was 12.9m. | ||
Saturday Sep 20 | ||
| Note | |
| (rest day) | ||
Friday Sep 19 | ||
| Squash 1:00:00 [3] | |
| Circuits 1:00:00 [3] | |
Thursday Sep 18 | ||
| running warm up/down 27:00 [2] 3.5 mi (7:43 / mi) | |
| shoes: Asics Kayano | ||
| running intervals 46:10 [5] 9 km (5:08 / km) | |
| shoes: Asics ds racer | ||
| 10 min tempo on grass, 2k on road then 2 sets of 800m + 6x200m on the track.
Felt really good tonight and pushed the session from the start. The 2k had a recovery of 3 mins either side of it. 2min after the 8's and each set and 1 min after the 2's. Times were 6.14 for the 2k, 2.28 and 2.25 on the 8's, 31's for the first sets of 2's and 30's for the second set finishing with a 27. | ||
Wednesday Sep 17 | ||
| running warm up/down 13:30 [2] 2.0 mi (6:45 / mi) | |
| shoes: Asics Kayano 13 | ||
| Circuits 1:00:00 [3] | |
| Swimming 20:00 [3] 0.5 km (40:00 / km) | |
| 500m over a space of 20 mins. Trying to work my legs more and higher shoulders. | ||
Tuesday Sep 16 | ||
| running warm up/down 30:00 [2] 4.0 mi (7:30 / mi) | |
| shoes: Asics Kayano 13 | ||
| running intervals 24:36 [4] 6 km (4:06 / km) | |
| shoes: Asics ds racer | ||
| Road reps. 3x2k reps. Much better than last week and felt great until halfway in the 3rd rep. Sharp pain in left knee meant I stopped for 20 seconds and then stared off easily and built it back up. Left IT band has been tight for a few days.
Didn't do the last rep or strides but still went ok. Recoveries were shorter this week with only 2.30 jog. Times were 6.20, 6.23 and 6.53 including the stop. Also paced for 4 reps so still pretty fresh now. | ||
Monday Sep 15 | ||
| running 40:06 [3] 6.0 mi (6:40 / mi) | |
| ahr:161 max:176 shoes: Asics Kayano 13 | ||
| First run from the new flat. Down to the A31 and then followed the north downs way to farnham golf club and back.
Picked up the pace on the way back and felt good. | ||
| Swimming 24:00 [3] 1 km (24:00 / km) | |
| Just seem to swim at an easy pace. Never tired when I get out so Rob is gonna see what I'm doing wrong on wednesday. | ||
| Circuits 1:00:00 [3] | |
| Weights 3x12 and core with mashers. | ||