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Training Log Archive: casser

In the 7 days ending Feb 14, 2012:

	activity	#	time	miles		km		+m
	Running	4	4:35:55	32.06	(8:36)	51.6	(5:21)	1580
	Endurance	2	2:51:42	19.82	(8:40)	31.9	(5:23)	1280
	Power	1	35:00	4.35	(8:03)	7.0	(5:00)
	Jogging	1	18:00
	Dynamic Stretching	1	9:00
	Total	7	8:29:37	56.23		90.5		2860
averages - weight:75.4kg

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Tuesday Feb 14, 2012 #

Running warm up/down 37:00 [2] 7.6 km (4:52 / km)
weight:74.7kg shoes: NB M1260WB

Ran to the race in Hagley Park from home - a bit late and I had to run a bit faster than I wanted to - the session includes some extra warm up running in Hagley Park as well.

Running race 16:00 [5] 5.0 km (3:12 / km)
shoes: Asics Evolution 1

The Hagley 5 k race - Tane ran off straight from the gun - I was a bit more conservative - but ran past the others out on the 2 k - Marty Lukes came and battled a bit between 3 and 4 k and dropped off again. Good hard race - felt okay but still got slower and slower.

Running 36:20 [2] 6.6 km (5:30 / km)
shoes: NB M1260WB

Tried to run home - but my left achilles and right calf were struggling and it was more like stumble and hobble all the way home - also managed to get a sore tummy. Will have to do some calf raises to get those lower leg troubles sorted.

Hagley North circuit - Splits

Monday Feb 13, 2012 #

Endurance 1:17:12 [3] 15.1 km (5:07 / km) +500m 4:23 / km
shoes: NB M1260WB

Past Kaia's school to put a lock on her bike - then up to test if the Valley Track was open - which it wasn't then down to and up Rapaki Track - continued to the top of Mt Vernon and then I ran back down Huntburry and home. Good nice run in nice running conditions.

Sunday Feb 12, 2012 #

Endurance hills 1:34:30 [3] 16.8 km (5:38 / km) +780m 4:34 / km
shoes: NB M1260WB

Longish run on the hills - to the kiwi and then up along the trails towards Hallswell - stopped and turned around before I had to cross the road to go down to Hallswell - so it was really just along the tops.

Saturday Feb 11, 2012 #

Dynamic Stretching 9:00 [1]
shoes: NB M1260WB

Did the whole quite quickly today - before the drills at Beckenham Park.

Power (Drills) 35:00 [3] 7.0 km (5:00 / km)
weight:75.3kg shoes: NB M1260WB

Did the whole show of drills - slightly sore on left achilles. Otherwise pretty good - a bit hard work on the high knee lifts as I haven't done them for a while. Finished off with 3 sprints.

Jogging warm up/down 18:00 [2]
shoes: NB M1260WB

Forth to and back from Beckenham Park

Friday Feb 10, 2012 #

Running 48:41 [3] 8.6 km (5:40 / km) +330m 4:45 / km
shoes: NB M1260WB

Tested the Bowenvale Valley - went up on the left side - then down into the valley to the biggish branch off to the right and up into the buttom of Vic Park and back down into the valley and across up into Hidden Valley (very grassy going on that track) and back along that side of the valley back and down and home. Cool little run. A bit more variation than the to the sign of the kiwi and back thing.

Thursday Feb 9, 2012 #

Running 1:09:09 [3] 11.9 km (5:49 / km) +625m 4:36 / km
weight:75.9kg shoes: NB M1260WB

Yep - same old same old to kiwi and back. Still a bit tired - and it is tough going up the hill.

Wednesday Feb 8, 2012 #

Running 1:08:45 [3] 11.9 km (5:47 / km) +625m 4:35 / km
weight:75.9kg shoes: NB M1260WB

Back on the good old - to sign of the kiwi and back. Feeling heavy - but the weight is not too bad - though a couple more kilos off would be helpful. Stiff in left achilles and right hamstring.

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