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Training Log Archive: Rich

In the 7 days ending Aug 1, 2010:

activity # timemileskm+m
  Running8 6:34:28 47.01(8:24) 75.65(5:13) 825
  Flexibility2 45:00
  Strength and Conditioning1 20:00
  Total9 7:39:28 47.01 75.65 825
  [1-5]8 6:54:28
averages - weight:69kg

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Sunday Aug 1, 2010 #

1 PM

Running warm up/down 30:00 [2] 4.0 km (7:30 / km)
shoes: Nike Pegasus+ 26

Persuaded to run in the Midland Athletic League meeting at our local club. What was originally going to be 3km and 1.5km turned into the 800m, 1.5km and legs of the 4x100m relay and 4x400m relay. There are few good sprinters in our club (and I'm certainly not one of them!).

WU/WD for 800m
WU - 20mins jogging inc drills.
WD - 10mins steady jogging.

Running race 2:17 [5] 0.8 km (2:51 / km)
shoes: Nike Pegasus+ 26

First lap in 64s. Thought 2:10 was on and I would have been v.happy with that but it became very painful from about 500m. I just dug in through the pain in my legs and lungs burning for a second lap of 73s.
3 PM

Running race 4:46 [5] 1.5 km (3:11 / km)
shoes: Nike Pegasus+ 26

1,500m - Lungs and legs still hurting. Spent and hour coughing after the 800m. Started steadier on this - probably too steady but wound it up to finish with a sprint. Disappointed with the time but guess I haven't done much anaerobic work over the last few months and the 800m took alot out of me so its to be expected.

Running warm up/down 20:00 [2] 2.5 km (8:00 / km)
shoes: Nike Pegasus+ 26

WU/WD for the 1,500m.
5 PM

Running race 12 [5] 0.1 km (2:00 / km)
shoes: Nike Pegasus+ 26

Third leg of the 4 x 100m. Strange to have the race over so quickly and no idea how we were doing - change over needs work! :)

Running race 59 [5] 0.4 km (2:27 / km)
shoes: Nike Pegasus+ 26

Second leg of 4 x 400m relay. Pushed hard for first 200m then just hung on. Smoother change over.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Nike Pegasus+ 26

WU/WD for the relays

Saturday Jul 31, 2010 #

10 AM

Running long 1:57:14 [3] 23.8 km (4:56 / km) +330m 4:36 / km
ahr:143 max:162 shoes: Inov8 X Talon 212 (1)

Portland Park> Annesley> Newstead> Annesley Colliery Park> Newstead Abbey> Thieves Wood> Coxmoor> Pit tip> Home.
8 PM

Flexibility 30:00 [0]

Good long stretching session.

Friday Jul 30, 2010 #

8 AM

Running 14:00 [2] 2.9 km (4:50 / km) +30m 4:35 / km
shoes: Nike Pegasus+ 26

ITW

Strength and Conditioning 20:00 [1]
weight:69kg

6 PM

Running 51:30 [3] 11.0 km (4:41 / km) +170m 4:21 / km
ahr:146 max:157 shoes: Nike Pegasus+ 26

Home from Newstead Station. Chucking it down with rain from about half way.

Thursday Jul 29, 2010 #

7 PM

Running warm up/down 12:00 [2] 2.0 km (6:00 / km) +10m 5:51 / km
shoes: Nike Pegasus+ 26

Running intervals 40:30 [3] 8.0 km (5:04 / km) +50m 4:55 / km
ahr:145 max:174 shoes: Nike Pegasus+ 26

11 x ~150m sprints with ~3-4mins jogging recovery between each.

Flexibility 15:00 [0]

Running warm up/down 8:00 [1] 1.0 km (8:00 / km)
shoes: Nike Pegasus+ 26

Wednesday Jul 28, 2010 #

11 AM

Running long 1:18:00 [3] 15.65 km (4:59 / km) +235m 4:38 / km
ahr:155 max:177 shoes: Nike Pegasus+ 26

Brierly and Dumbles. Almost a fartlek as I kept getting carried away and running too fast and then too slow. Heart rate did the strange thing again of going exceedingly high a few minutes after finishing. Maxed at around 184 this time though.

Tuesday Jul 27, 2010 #

Note
(rest day)

In London

Monday Jul 26, 2010 #

Note
(rest day)

Wedding anniversay in London

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