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Training Log Archive: Rich

In the 7 days ending Jul 11, 2010:

activity

time

miles

Running

6:48:20

50.05

(8:09)

80.55

(5:04)

1120

Strength and Conditioning

35:00

Flexibility

30:00

Total

7:53:20

50.05

80.55

1120

[1-5]

7:23:20

2:02

0:00

» now

Sunday Jul 11, 2010 #

8 AM

Running 38:00 [2] 6.6 km (5:45 / km) +70m 5:28 / km
shoes: Nike Pegasus+ 26

Steady jog.

Saturday Jul 10, 2010 #

9 AM

Running long 2:02:00 [3] 24.6 km (4:58 / km) +320m 4:39 / km
ahr:153 max:169 shoes: Nike Pegasus+ 26

Morning long run. Felt very sluggish for the first 45mins (9km) but picked it up after then - think breakfast started to get into my blood stream by that point. Slowed down the last 15mins.

11 AM

Note

Stange thing happened straight after my run. Came in took my HRM band off and had a cold drink. Then noticed my chest was really pounding and my heart was going ten to the dozen. Stuck my HRM back on and it was at 181bpm and gradually increased peaking at 199. Felt fine in myself though - lay down and it fell sharply down to below 80bpm. Anyway now know my max HR is 199 which makes sence as it seams my T is 170 (~85% of 199).

Friday Jul 9, 2010 #

Note
(rest day)

Needed an evening to relax. Wouldn't have got anything out of any training.

Thursday Jul 8, 2010 #

7 PM

Running warm up/down 12:00 [2] 2.1 km (5:43 / km) +10m 5:35 / km
shoes: Nike Pegasus+ 26

Up to the school and around the field as WU inc drills.

Running intervals 32:00 [4] 6.6 km (4:51 / km) +50m 4:40 / km
ahr:155 max:180 shoes: Nike Pegasus+ 26

6 x 4mins @ T with 90s recovery. Pushed the last one a bit harder in the final 1min.

Exhausted tonight after being on site all week and getting up early. Felt very sluggish.

Flexibility 15:00 [0]

Running warm up/down 6:30 [2] 1.0 km (6:30 / km)
shoes: Nike Pegasus+ 26

WD jog home

Wednesday Jul 7, 2010 #

7 PM

Running long 1:26:25 [3] 17.5 km (4:56 / km) +250m 4:37 / km
ahr:142 max:163 shoes: Nike Pegasus+ 26

Steady run out down to the Dumbles and around Brierly Park.

Tuesday Jul 6, 2010 #

5 PM

Strength and Conditioning 35:00 [1]

7 PM

Running intervals 1:03:00 [4] 12.05 km (5:14 / km) +160m 4:54 / km
ahr:151 max:163 shoes: Nike Pegasus+ 26

Run out to Sutton Lawn then 10 x 15-20s Windsprints with ~3mins jogging recovery between each. WD Jog back home after.

8 PM

Flexibility 15:00 [0]

Monday Jul 5, 2010 #

12 PM

Note

Working on site in Uttoxeter all week so no chance of any pre work or lunch time training this week.

8 PM

Running 48:25 [3] 10.1 km (4:48 / km) +260m 4:15 / km
ahr:145 max:166 shoes: Nike Pegasus+ 26

Steady run on the trials around Hardwick and Teversal. Foot still sore but loosened my laces to take off a bit of pressure which seamed to do the trick.

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