Training Log Archive: boycey

In the 31 days ending Jan 31, 2008:

	activity	#	time	miles		km		+m
	trail run	1	1:34:00	9.7	(9:41)	15.61	(6:01)	500
	hill reps	2	1:01:30	6.42	(9:35)	10.33	(5:57)	831
	road run	1	37:01	5.0	(7:24)	8.05	(4:36)
	Unspecified	2	31:50	5.11	(6:14)	8.22	(3:52)	300
	canal trail & road race	1	21:13	3.6	(5:54)	5.79	(3:40)
	treadmill	1	17:51	3.11	(5:45)	5.0	(3:34)
	Total	7	4:23:25	32.93	(8:00)	53.0	(4:58)	1631
averages - sleep:7.6 rhr:42 weight:151.7lbs

1:34

0:00

hill reps (long hill reps) 31:30 [4] 3.31 mi (9:31 / mi) +331m 7:16 / mi
ahr:148 max:192 rhr:42 shoes: swoops

hill reps with ali. very strong headwind/cold
3.06,3.09,3.12,3.21,3.15

road run (running) 37:01 [3] 5.0 mi (7:24 / mi)
rhr:42 slept:7.0 weight:151lbs

steady run with roxy with strong headwind and rain on 2nd half of route.

canal trail & road race race (running race) 21:13 [5] 3.6 mi (5:54 / mi)
rhr:42 slept:7.0 weight:151lbs shoes: swoops

handicap race with good running conditions. helped pace to chase runners in front.

Unspecified warm up/down (run/climb) 1:50 [1] 2.0 mi (55 / mi) +200m 42 / mi

morning run/climb to kings cave with thomas

Unspecified (xc recce strath) 30:00 [3] 5.0 km (6:00 / km) +100m 5:27 / km
rhr:42 slept:7.0 weight:153lbs

did 1 lap (under 11 route) with thomas then 1 senior lap in 13.45.
very wet and muddy on top section of course.

treadmill (treadmill) 17:51 [5] 5.0 km (3:34 / km)

started at 16.5km/h and finished at 20km/h. 1k warm up at 12km/h

hill reps (hill reps) 30:00 [4] 5.0 km (6:00 / km) +500m 4:00 / km
shoes: swoops

5 * 2.30min/3min reps. around 300ft climb

trail run (trail running) 1:34:00 [3] 9.7 mi (9:41 / mi) +500m 8:21 / mi
ahr:150 max:170 rhr:42 slept:9.5 weight:152lbs shoes: swoops

steady run