Sunday Sep 28 |
 | running 1:01:15 [2] 8.57 mi (7:08 / mi) | |
| ahr:159 max:183 shoes: Asics Kayano 13 |
| Run with andy from the arena around long valley.
Perfect morning for a run. |
Saturday Sep 27 |
| running warm up/down 20:00 [2] 2.5 mi (7:59 / mi) | |
| shoes: Asics Kayano 13 |
| |
| running race 20:56 [5] 6 km (3:29 / km) vdot: 59.1 | |
| shoes: Asics ds racer |
| South of England road relays, Aldershot.
Not the best of courses and the heat combined with the hills made for a tough race,
Started off steady and went through the first lap in 10.24.
The second lap was really hard and my legs were very heavy.
Overall a p.b. on this course so not too bad. |
Friday Sep 26 |
| Note | |
| (rest day) |
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Thursday Sep 25 |
| running 27:00 [2] 3.5 mi (7:43 / mi) | |
| shoes: Asics Kayano 13 |
| |
| running tempo 29:00 [3] 5.2 km (5:35 / km) | |
| shoes: Asics Kayano 13 |
| Grass. 10 min tempo followed by 12 x 200m. Took it easy tonight. |
Wednesday Sep 24 |
| Swimming 24:30 [3] 1.1 km (22:16 / km) | |
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| |
| Circuits 1:00:00 [3] | |
| |
| Weights 3x12 and core x22. |
Tuesday Sep 23 |
| running warm up/down 27:00 [2] 3.5 mi (7:43 / mi) | |
| shoes: Asics Kayano |
| |
| running 36:10 [5] 8 km (4:31 / km) | |
| shoes: Asics ds racer |
| 2km road then 5x1200m on grass.
Recoveries were 3 min after the 2k and 90 sec on the 12's.
Tough session tonight. Felt easy on the 2k but my thighs went to jelly on the grass. Still feeling sundays race and getting used to the grass was hard.
Times were 6.20 and averaged 4.09's for the 12's. |
Monday Sep 22 |
| Swimming 22:20 [3] 1 km (22:20 / km) | |
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| |
| Circuits 1:00:00 [3] | |
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| Weights 3x12 and core. |