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Training Log Archive: Shminty

In the 7 days ending Nov 14, 2010:

activity # timemileskm+m
  Running15 10:36:58 73.32 118.0
  Drills3 1:14:41 2.55(29:19) 4.1(18:13)
  Gym1 1:10:00
  Total15 13:01:39 75.87 122.1

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MoTuWeThFrSaSu

Sunday Nov 14, 2010 #

10 AM

Running 2:00:18 [4] 20.1 km (5:59 / km)
shoes: Oroc 280

Long O mass start. Losing a bit of time to 3 but managed to catch gg, jd and craney as they were cruising down a track going to 8. Struggled on the hills though and lost them going to 11, about half way round. Ended up 10mins behind. Felt bad afterwards.

Saturday Nov 13, 2010 #

10 AM

Running warm up/down 16:59 [2] 2.96 km (5:44 / km)
shoes: Salomon XT Wings

GBRPlanning and Running Weekend

Drills 9:41 [1] 0.9 km (10:46 / km)
shoes: Salomon XT Wings

Running 3:47 [2] 0.69 km (5:29 / km)
shoes: Salomon XT Wings

Running 44:35 [4] 10.19 km (4:23 / km)
shoes: Salomon XT Wings

3 x 1mile in about 5.30 each round the lake, 1 min recovery
jog to hill reps
5 x roughly 1.30mins (1.31, 1.33, 1.35, 1.28, 1.27) jog back down recovery
11 AM

Running warm up/down 13:55 [2] 2.65 km (5:15 / km)
shoes: Salomon XT Wings

3 PM

Running 33:05 [2] 5.83 km (5:40 / km)
shoes: Salomon XT Wings

Recovery jog with dave, spongey, hector and elle

Friday Nov 12, 2010 #

7 AM

Running 22 [2] 3.8 km (6 / km)
shoes: Brooks Ghost 3

Running 55:00 [2]

11 AM

Running 48:15 [3] 10.43 km (4:38 / km)
shoes: Salomon XT Wings

Calf still not great.

Thursday Nov 11, 2010 #

10 AM

Running 12:00 [3] 2.63 km (4:34 / km)
shoes: Brooks Ghost 3

Drills 15:00 [2] 1.2 km (12:30 / km)
shoes: X-Talons

Running 27:00 [4] 6.09 km (4:26 / km)
shoes: X-Talons

15 mins at threshold, testing the body.

9mins 15/15secs not flat out. Should have been 10 but left calf started tightening so didn't risk it.
11 AM

Running 15:18 [2] 2.63 km (5:49 / km)
shoes: Brooks Ghost 3

4 PM

Running 35:41 [2] 7.22 km (4:57 / km)
shoes: Brooks Ghost 3

Wednesday Nov 10, 2010 #

7 AM

Running 34:55 [2] 7.22 km (4:50 / km)
shoes: Brooks Ghost 3

Toes rubbed
4 PM

Running 1:00:38 [3] 13.28 km (4:34 / km)
shoes: Salomon XT Wings

Almost back up to speed. Right thigh still a little tight as it has been for a few days.

Tuesday Nov 9, 2010 #

7 AM

Running 25:54 [2] 5.27 km (4:55 / km)
shoes: Brooks Ghost 3

4 PM

Running 52:16 [2] 10.51 km (4:58 / km)
shoes: Salomon XT Wings

Easy run with ash, still a bit tight.

Monday Nov 8, 2010 #

7 AM

Running 22:00 [2] 4.0 km (5:30 / km)
shoes: Brooks Ghost 3

Gym 1:10:00 [2]

Bit extra as was waiting for hembrough.
6 PM

Running 15:00 [1] 2.5 km (6:00 / km)
shoes: Brooks Ghost 3

Guess

Drills 50:00 [1] 2.0 km (25:00 / km)
shoes: Brooks Ghost 3

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